1. Preheat the oven to 400 degrees. Coat a 3-quart casserole dish or 10 (5-inch) individual tart dishes with cooking spray; set aside. In a large bowl, beat the egg substitute and eggs until fluffy. Add the cottage cheese, cheddar cheese, 2 Tbsp. of the Parmesan cheese, milk, flour, baking powder, salt, black pepper, and red pepper flakes. Beat well. 2. Coat a large skillet with cooking spray. Saute the onion over medium heat for 5 to 6 minutes. Add the garlic and saute for 1 minute. Add the spinach and nutmeg, and cook for 2 minutes. Drain any excess liquid. Add the spinach mixture to the egg mixture. 3. Pour the spinach-egg mixture into the prepared casserole dish or tart dishes. Top with tomatoes. Sprinkle with the remaining 2 Tbsp. Parmesan cheese. Bake for 15 minutes at 400 degrees. 4. Reduce the oven temperature to 350 degrees and bake the casserole for 35 minutes or the tarts for 10 minutes, until the quiche is set and browned.
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