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.
Ingredients
Scale
- 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)
Instructions
- Preheat oven to 375°F (190°C). Grease a 9-inch pie dish or quiche pan.
- 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.
- Add spinach and cook until wilted (if using fresh). Remove from heat and let cool slightly.
- In a large bowl, whisk eggs with milk or cream. Stir in feta, sautéed vegetables, salt, pepper, and herbs if using.
- Pour the mixture into the prepared pie dish. Smooth the top with a spatula.
- Bake for 30–35 minutes, or until the center is set and the top is lightly golden.
- 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