Cottage Cheese & Spinach Crustless Quiche

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🧀🥬 Cottage Cheese & Spinach Crustless Quiche

A high-protein, low-carb, gluten-free, and nutritious baked egg dish that’s perfect for breakfast, brunch, meal prep, or light dinner. This crustless quiche is fluffy, creamy, and packed with healthy greens — without the heaviness of pastry crust.

📋 Description

This Cottage Cheese & Spinach Crustless Quiche is a lighter, healthier take on classic quiche. Cottage cheese adds creaminess and protein, while spinach brings vitamins, fiber, and vibrant color. It’s quick to prepare, budget-friendly, and ideal for weight management, muscle building, and clean eating.

⏱ Time & Yield

  • Prep Time: 10 minutes

  • Cook Time: 35–40 minutes

  • Total Time: 45–50 minutes

🍽 Servings:

4–6 servings

🛒 Ingredients

  • 4 large eggs

  • 1 cup cottage cheese

  • 1½ cups fresh spinach (chopped)

  • ½ cup onion (finely chopped)

  • ¼ cup bell pepper (optional)

  • ¼ cup grated cheese (cheddar or mozzarella – optional)

  • ½ teaspoon salt

  • ¼ teaspoon black pepper

  • ¼ teaspoon garlic powder

  • ¼ teaspoon chili flakes (optional)

  • 1 tablespoon olive oil or butter (for greasing)

👨‍🍳 Instructions

  1. Preheat oven to 180°C (350°F). Grease a baking dish or pie pan.

  2. In a bowl, whisk eggs until fluffy.

  3. Add cottage cheese, salt, pepper, garlic powder, and chili flakes. Mix well.

  4. Fold in spinach, onion, and bell pepper.

  5. Pour mixture into greased dish.

  6. Sprinkle grated cheese on top (optional).

  7. Bake 35–40 minutes until center is firm and top is lightly golden.

  8. Let rest 5–10 minutes before slicing.

📝 Notes

  • Use full-fat cottage cheese for creamier texture.

  • Squeeze excess water from spinach if using frozen.

  • Great for meal prep — keeps well in fridge for 3–4 days.

💡 Tips for Best Results

  • Blend cottage cheese for a silky smooth texture.

  • Add mushrooms, tomatoes, or olives for flavor variation.

  • Bake in muffin cups for portion-controlled mini quiches.

  • For fluffier texture, add 1 tbsp milk or cream.

🧮 Nutritional Information (Per Serving – approx.)

  • Calories: 160 kcal

  • Protein: 14 g

  • Carbohydrates: 5 g

  • Fat: 9 g

  • Fiber: 1.5 g

  • Calcium: 12% DV

  • Iron: 8% DV

(Values may vary based on ingredients used)

💚 Health Benefits

🥚 High Protein

Supports muscle building, weight loss, and satiety.

🥬 Rich in Iron & Fiber

Spinach boosts blood health, digestion, and immunity.

🧀 Bone Health

Cottage cheese provides calcium & phosphorus.

❤️ Heart Friendly

Low in carbs and sugar, supports heart health and blood sugar control.

🥗 Serving Suggestions

  • With fresh salad

  • With whole wheat toast

  • With sautéed vegetables

  • As high-protein breakfast or dinner

❓ Q & A Section

Q1: Can I make this without cheese?

Yes — simply omit grated cheese. Cottage cheese alone is enough.

Q2: Can I freeze crustless quiche?

Yes. Wrap tightly and freeze up to 2 months.

Q3: Is this recipe keto-friendly?

Yes, it is low-carb and keto-approved.

Q4: Can I use frozen spinach?

Yes, thaw and squeeze excess water before adding.

Q5: Can I add meat?

Absolutely — cooked chicken, turkey, or beef mince work well.

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