Spinach, Mushroom and Feta Crustless Quiche

by

Spinach, Mushroom and Feta Crustless Quiche

Description

Spinach Mushroom Feta Crustless Quiche is a delicious, protein-packed dish that combines tender spinach, savoury mushrooms, and tangy feta cheese in a light and fluffy egg custard. Unlike traditional quiche, this version skips the pastry crust, making it lower in carbohydrates and calories while still delivering rich flavour and satisfying texture. Perfect for breakfast, brunch, lunch, or even a light dinner, this versatile recipe is easy to prepare and ideal for meal prep. The combination of vegetables, eggs, and feta creates a nutritious dish that is both comforting and wholesome.

Ingredients

Vegetables

  • 2 cups fresh spinach, roughly chopped
  • 1½ cups mushrooms, sliced
  • 1 small onion, finely diced
  • 1 tablespoon olive oil

Egg Mixture

  • 6 large eggs
  • 1 cup milk (whole, low-fat, or unsweetened almond milk)
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon garlic powder

Cheese

  • ¾ cup crumbled feta cheese

Optional Garnish

  • Fresh parsley, chopped
  • Chives, sliced

Servings

Serves 6.

Preparation Time

  • Prep Time: 15 minutes
  • Cook Time: 35–40 minutes
  • Total Time: 55 minutes

Instructions

Step 1: Preheat the oven.

  1. Preheat the oven to 375°F (190°C).
  2. Lightly grease a 9-inch pie dish or baking dish with cooking spray or olive oil.

Step 2: Cook the Vegetables

  1. Heat olive oil in a skillet over medium heat.
  2. Add the diced onion and mushrooms.
  3. Cook for 5–7 minutes until softened and lightly browned.
  4. Stir in the spinach and cook for 1–2 minutes until wilted.
  5. Remove from heat and allow the mixture to cool slightly.

Step 3: Prepare the Egg Mixture

  1. In a large bowl, whisk together the eggs, milk, salt, black pepper, and garlic powder.
  2. Mix until smooth and fully combined.

Step 4: Assemble the quiche.

  1. Spread the cooked vegetable mixture evenly in the prepared baking dish.
  2. Sprinkle the crumbled feta cheese over the vegetables.
  3. Pour the egg mixture evenly on top.

Step 5: Bake

  1. Bake for 35–40 minutes, or until the centre is set and the top is lightly golden.
  2. Insert a knife into the centre; it should come out clean.
  3. Let the quiche rest for 10 minutes before slicing.

Step 6: Serve

  1. Garnish with fresh parsley or chives if desired.
  2. Serve warm or at room temperature.

Nutritional Information (Per Serving)

Approximate values:

  • Calories: 180
  • Protein: 13g
  • Carbohydrates: 4g
  • Fiber: 1g
  • Fat: 12g
  • Saturated Fat: 5g
  • Cholesterol: 190mg
  • Sodium: 380mg
  • Calcium: 15% DV
  • Iron: 10% DV

Health Benefits

High in Protein

Eggs and feta cheese provide quality protein that helps maintain muscle and supports satiety.

Rich in Vitamins and Minerals

Spinach contains vitamins A, C, K, folate, and iron, which contribute to overall health.

Supports Bone Health

Feta cheese and milk provide calcium, an essential nutrient for strong bones and teeth.

Low-Carb Alternative

Without a crust, this quiche is naturally lower in carbohydrates than traditional quiche recipes.

Antioxidant-Rich

Mushrooms and spinach contain antioxidants that help protect cells from oxidative stress.

Great for Meal Prep

This quiche stores well and can be enjoyed throughout the week for quick, nutritious meals.

Tips

  • Sauté mushrooms thoroughly to remove excess moisture and prevent a watery quiche.
  • Use full-fat feta for the richest flavour.
  • Add fresh herbs such as dill, thyme, or parsley for extra freshness.
  • Let the quiche cool slightly before slicing to help it hold its shape.
  • For a creamier texture, substitute half-and-half for the milk.

Recipe Notes

  • Frozen spinach can be used; thaw and squeeze out excess water first.
  • The quiche can be refrigerated for up to 4 days.
  • Leftovers can be reheated in the microwave or oven.
  • This recipe is naturally gluten-free since it contains no crust.

Frequently Asked Questions

Q: Can I make this quiche ahead of time?
A: Yes. Bake it a day in advance and refrigerate until ready to serve.

Q: Can I use a different cheese?
A: Absolutely. Goat cheese, cheddar, mozzarella, or Swiss cheese work well.

Q: How do I know when the quiche is done?
A: The centre should be firm and no longer jiggly when gently shaken.

Q: Can I freeze it?
A: Yes. Cool completely, wrap tightly, and freeze for up to 2 months.

Q: What can I serve with this quiche?
A: A green salad, fresh fruit, roasted vegetables, or whole-grain toast make excellent accompaniments.

This Spinach Mushroom Feta Crustless Quiche is a flavourful, nutritious, and easy-to-make dish that delivers a perfect balance of protein, vegetables, and creamy cheese in every bite. Whether served for breakfast, brunch, or dinner, it is a satisfying recipe the whole family will enjoy.

Leave a Comment