Crustless Spinach and Feta Quiche: Your New Favorite No-Fuss, Flavor-Packed Meal

Hey there, friend! Come on in, grab an apron, and let me tell you about a little miracle dish that’s been saving my weeknights, sprucing up my brunches, and making my meal prep game absolutely unstoppable. I’m talking about my go-to Crustless Spinach, Onion, and Feta Quiche.

Ever have one of those days where you’re staring into the fridge, willing a delicious and healthy dinner to magically appear? Or a Sunday where you want to prep something for the week that won’t make you sigh with boredom by Wednesday? This quiche is your answer. It’s the savory, satisfying dish you didn’t know you needed. With tender spinach, sweet caramelized onions, and that perfect salty punch of creamy feta all baked into a light, fluffy egg base, it’s pure comfort in a pie dish. And the best part? No crust to fuss with. That means fewer carbs, way less prep time, and all the glorious flavor front and center. It’s naturally gluten-free, endlessly customizable, and so darn easy you’ll be doing a little happy dance right there by the oven. Let’s make it!

The Quiche That Won Over My Skeptical Heart

Okay, confession time: I wasn’t always a quiche person. For the longest time, I associated it with dry, bland brunch buffets and sad-looking lettuce on the side. That all changed one rainy afternoon at my Grandma Mae’s house. She wasn’t making a quiche, per se, but her famous “egg pie.” It was her clean-out-the-fridge masterpiece, a humble dish made with whatever greens were thriving in her garden (usually chard or spinach) and the last bits of cheese from the week.

She’d whisk the eggs with a splash of cream, narrating the whole process like she was sharing the world’s oldest secret. “The key,” she’d whisper, leaning in, “is to cook your onions until they’re sweet, and to let the whole thing rest before you cut it. Patience, Isla.” We’d eat it warm, straight from the pan, with buttery toast for dipping. It was never fancy, but it was always everything: nourishing, resourceful, and packed with love. This crustless quiche is my homage to her “egg pie.” It’s that same spirit of no-waste, big-flavor cooking, stripped down to its most reliable, weeknight-friendly form. Every time I pull a golden, puffed-up quiche from my oven, I think of her kitchen, and I know she’d approve.

Crustless Spinach and Feta Quiche : Low-Carb, Gluten-Free & Meal Prep Ready

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• Author: islamerrick
• Total Time: 45 minutes
• Yield: 6 slices 1x

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Description

Crustless spinach and feta quiche is a light, low-carb dish packed with protein and flavor. With tender spinach, tangy feta, and a creamy egg base, it’s a gluten-free, meal prep-friendly option perfect for breakfast, brunch, or a quick dinner.

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Ingredients

Scale 1x2x3x

• 1 tbsp olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 5 oz fresh spinach (or 1 cup thawed frozen spinach, squeezed dry)
• 6 large eggs
• 1/2 cup milk or cream
• 1/2 cup crumbled feta cheese
• Salt, to taste
• Black pepper, to taste
• 1/4 tsp dried oregano or dill (optional)

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Instructions

1. Preheat oven to 375°F (190°C). Grease a 9-inch pie dish or quiche pan.
2. Heat olive oil in a skillet over medium heat. Sauté onion for 3–4 minutes until soft, then add garlic and cook for 30 seconds.
3. Add spinach and cook until wilted (if using fresh). Remove from heat and let cool slightly.
4. In a large bowl, whisk eggs with milk or cream. Stir in feta, sautéed vegetables, salt, pepper, and herbs if using.
5. Pour the mixture into the prepared pie dish. Smooth the top with a spatula.
6. Bake for 30–35 minutes, or until the center is set and the top is lightly golden.
7. Let cool for 5–10 minutes before slicing. Serve warm, cold, or at room temperature.

Notes

• Use frozen spinach for convenience—just make sure to squeeze out excess moisture.
• Add chopped tomatoes, mushrooms, or bell peppers for variety.
• Replace feta with goat cheese, cheddar, or parmesan if desired.
• Great for meal prep—store in the fridge and reheat in the microwave or oven.
• Freeze slices individually for a grab-and-go breakfast option.

• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Category: Breakfast
• Method: Baking
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 slice
• Calories: 150
• Sugar: 1g
• Sodium: 300mg
• Fat: 10g
• Saturated Fat: 4g
• Unsaturated Fat: 5g
• Trans Fat: 0g
• Carbohydrates: 3g
• Fiber: 1g
• Protein: 11g
• Cholesterol: 180mg

Keywords: crustless quiche, spinach feta quiche, low carb breakfast, gluten free quiche, make-ahead brunch

Gathering Your Flavor Crew: Ingredients & Why They Work

This is where the magic starts! Simple ingredients, big impact. Here’s exactly what you’ll need and my little chef insights on each one.

• 1 tablespoon olive oil: Our cooking fat. It adds a light, fruity base. Chef’s Tip: You can use butter here for a richer, more decadent flavor. I do this on special brunch days!
• 1 small onion, finely chopped: This is our flavor foundation. Cooking it slowly transforms it from sharp to sweet and deeply savory. Substitution: A large shallot works beautifully too.
• 2 cups fresh spinach: Popeye power! It wilts down to a fraction of its size, packing in nutrients and a lovely green hue. Chef’s Insight: If using frozen spinach (about 1 cup, thawed and SQUEEZED bone-dry), you skip the wilting step. Just mix it in with the cooked onions.
• 4 large eggs: The superstar binder. They create the structure. Chef’s Tip: Make sure your eggs are at room temperature for a smoother, more even custard. Just let them sit in a bowl of warm water for 5 minutes if you forgot.
• ½ cup milk: This creates the tender custard texture. Substitution City! Use any milk you have—whole, 2%, almond, oat, or even half-and-half or heavy cream for an ultra-rich, luxurious quiche.
• ½ cup crumbled feta cheese: The salty, tangy, creamy jewel. It doesn’t melt into oblivion; it keeps its shape and gives little pockets of flavor. Chef’s Insight: Go for a block feta and crumble it yourself—it’s tastier and less moist than pre-crumbled.
• Salt and black pepper, to taste: The essential enhancers. Go easy on the salt initially, as feta is plenty salty!
• Pinch of nutmeg (optional): My secret weapon for all green, creamy things. It sounds old-fashioned, but it adds a warm, mysterious depth that makes the spinach sing. Trust me on this one.
• Cooking spray or butter for greasing: A non-negotiable step to prevent a sticky quiche disaster!

Let’s Get Cooking: Simple Steps to Quiche Perfection

Ready? This is the fun part. I’ll walk you through each step with all my favorite kitchen hacks so you feel like a pro.

1. Preheat & Prep: Crank that oven to 375°F (190°C). This is the perfect temperature for setting the eggs without overcooking the edges. While it heats, grab your trusty 9-inch pie dish or quiche pan and give it a good coat of cooking spray or a butter smear. This is your insurance policy for perfect, easy slices later.
2. Sauté the Veggies – Build the Flavor Base: Heat the olive oil in a skillet over medium heat. Add your chopped onions and a pinch of salt. Now, here’s my hack: don’t rush this. Let them cook for 6-8 minutes, stirring occasionally, until they’re soft, translucent, and just starting to turn golden at the edges. That’s flavor, right there. Then, add the massive pile of fresh spinach. It will look like a mountain, but stir it and watch it wilt down in seconds—just about 1-2 minutes! Remove the pan from the heat and let it cool for a minute. (If using pre-squeezed frozen spinach, just stir it into the cooked onions to warm through.)
3. Whisk the Custard – The Heart of the Dish: In a large bowl, crack in your eggs. Grab your whisk and beat them until the yolks and whites are completely homogenous—no streaks! Pour in your milk (or cream), a good few cracks of black pepper, and that magical pinch of nutmeg if you’re using it. Whisk it all together until it’s smooth and bubbly.
4. Bring It All Together: Time for the team huddle! Add the slightly cooled spinach and onion mixture into the egg bowl. Sprinkle in most of your crumbled feta (save a little for the top if you’re fancy). Gently stir everything until it’s evenly distributed. You’ll see those beautiful green specks and white feta bits throughout.
5. Bake to Golden Bliss: Pour the entire mixture into your prepared dish. Scatter the reserved feta on top for a pretty, cheesy crust. Carefully slide it into the middle rack of your preheated oven. Now, set a timer for 30 minutes. Avoid the temptation to open the oven door! Peeking lets the heat out and can cause uneven cooking. At 30 minutes, check. The quiche is done when the edges are lightly golden and the center is set—meaning it jiggles just a tiny bit, like Jell-O, but doesn’t look liquidy. This usually takes 30-35 minutes total.
6. The Most Important Step: Rest! Channel your inner Grandma Mae. When you pull that gorgeous, puffed-up quiche out, let it rest on a cooling rack for at least 10 minutes. This allows the custard to finish setting firmly, making it infinitely easier to slice cleanly. It’s the difference between a neat wedge and a scrambled egg pile (still tasty, but less pretty!).

Plating Up: How to Serve Your Masterpiece

This quiche is a social butterfly—it plays well with so many things! For a hearty brunch, I love a wedge with a simple arugula salad dressed with lemon juice and olive oil, plus some crispy roasted potatoes or a slice of crusty bread for my gluten-eating friends. For a light dinner, it’s perfect with a big, zesty tomato and cucumber salad or a bowl of roasted vegetable soup. And for meal prep, simply slice it into portions, store them in containers, and grab one with a handful of cherry tomatoes or an apple for a balanced, satisfying lunch. It’s delicious warm, at room temperature, or even cold straight from the fridge!

Ride Your Own Flavor Wave: Recipe Variations

The beauty of this recipe is its canvas-like quality. Get creative!

• “Everything But The Kitchen Sink” Veggie: Sauté ½ cup each of diced bell peppers and sliced mushrooms with the onions. A total fridge-cleaner hero.
• Sun-Dried Tomato & Basil: Swap the spinach for ½ cup chopped, oil-packed sun-dried tomatoes (pat them dry) and add a handful of fresh chopped basil to the egg mixture. Use goat cheese instead of feta for a tangy twist.
• Dairy-Free Delight: Use unsweetened almond milk and swap the feta for a firm, crumbly dairy-free cheese alternative or a handful of nutritional yeast for a cheesy flavor.
• Meat Lover’s Dream: Cook 4 slices of chopped bacon or ½ cup of diced ham in the skillet first. Remove, then cook your onions in the rendered fat (skip the olive oil). Add the meat back in with the spinach. Hello, flavor town!
• Spicy Chorizo & Pepper: Swap onions for a diced poblano pepper. Cook with ¼ cup of crumbled cooked chorizo (drain excess oil). Omit the nutmeg and add a pinch of smoked paprika.

Isla’s Chef Notes: The Inside Scoop

This recipe has evolved so much in my kitchen! It started as a strict, by-the-book custard ratio, but over time, I’ve learned to embrace the “vibe.” Don’t have a pie dish? A square 8×8 baking dish works perfectly—you’ll just get square slices! I’ve also made this in a muffin tin (grease it well, bake for 18-22 minutes) for adorable, portable “quiche bites.”

One funny fail: I once tried to speed up the cooling process by putting the whole hot quiche dish on a cold marble countertop. A loud *CRACK* later, I learned a valuable lesson about thermal shock and had to serve “deconstructed scramble quiche.” We laughed, we ate, and now I always use a wire rack. The food is always the goal, but the stories are the best part. Don’t stress the small stuff.

Your Questions, Answered: FAQs & Troubleshooting

Q: My quiche turned out watery/soggy. What happened?
A: This is almost always due to excess moisture in the veggies. If using frozen spinach, you MUST squeeze it until it feels very dry in your hands—seriously, get aggressive with it! For fresh spinach, make sure it’s thoroughly wilted and any liquid in the pan has evaporated. Letting the veggie mixture cool before adding it to the eggs also helps.

Q: Can I make this ahead of time?
A: Absolutely! It’s a meal prep DREAM. Bake it, let it cool completely, then cover and refrigerate for up to 4 days. Reheat slices in the microwave for 60-90 seconds or in a 350°F oven for 10-15 minutes until warmed through. You can also assemble the raw egg/veggie mixture in the greased dish, cover tightly, and refrigerate overnight, then bake it in the morning.

Q: Why no crust? Isn’t that… just a frittata?
A: Great question! The line is blurry, but here’s my take: A frittata is typically cooked started on the stovetop and finished under the broiler, often with less dairy, giving it a denser, egg-forward texture. A quiche (even crustless) is a baked custard, with a higher ratio of milk/cream to eggs, resulting in a lighter, more tender, sliceable texture. This recipe leans into that creamy custard feel. But call it whatever you like—it’s delicious!

Q: My top browned too fast but the center was wet. Help!
A: Your oven might run hot, or your rack was too high. Next time, try baking at 350°F and place the dish on a lower rack. You can also loosely tent the top with foil if you see it browning too quickly.

Nutritional Information (Per Serving, based on 6 servings)

This is an estimate for informational purposes, calculated using whole milk.

• • Calories: ~170
  • Fat: 12g
  • Carbohydrates: 4g
  • Fiber: 1g