Crustless Feta & Spinach Quiche

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Crustless Feta & Spinach Quiche

  • Prep time: 15 minutes

  • Cook time: 35–40 minutes

  • Servings: 6 slices

Ingredients

  • 8 large eggs

  • 1 cup whole milk (or half-and-half for extra richness)

  • 10 oz frozen chopped spinach, thawed and squeezed completely dry

  • 1 cup feta cheese, crumbled

  • 1/2 small yellow onion, finely diced

  • 1 clove garlic, minced

  • 1/2 cup shredded mozzarella (optional, for a golden top)

  • 1/2 tsp salt (be careful, feta is salty!)

  • 1/4 tsp black pepper

  • 1/8 tsp ground nutmeg (the “secret ingredient” for spinach dishes)

Instructions

  1. Preheat & Prep: Heat your oven to 375°F (190°C). Grease a 9-inch pie dish or quiche pan thoroughly with butter or non-stick spray.

  2. Sauté Aromatics: In a small skillet over medium heat, sauté the onion and garlic until soft (about 3–4 minutes). Let them cool slightly.

  3. Whisk the Base: In a large bowl, whisk together the eggs, milk, salt, pepper, and nutmeg until well combined.

  4. Combine: Stir the dried spinach, crumbled feta, and sautéed onions/garlic into the egg mixture.

  5. Bake: Pour the mixture into your prepared dish. Sprinkle the mozzarella on top if using. Bake for 35–40 minutes, or until the center is set and the edges are lightly golden.

  6. Rest: Let the quiche sit for 5–10 minutes before slicing. This is crucial for a clean cut!

Nutritional Info (Per Serving)

Estimates based on using whole milk.

Nutrient Amount
Calories 185 kcal
Protein 13g
Fat 12g
Carbs 5g
Fiber 1g

Pro Tips for Success

  • The Squeeze Test: The biggest mistake people make is leaving moisture in the spinach. If you don’t squeeze it dry using a kitchen towel, your quiche will be watery.

  • Dairy Swap: For a dairy-free version, use unsweetened almond milk and a vegan feta alternative.

  • Meal Prep: This freezes beautifully! Slice it up, wrap the slices individually, and microwave for 60-90 seconds for a grab-and-go breakfast.

Health Benefits

  • Lutein & Zeaxanthin: Found in spinach, these are powerhouses for eye health.

  • High-Quality Protein: Eggs provide a complete amino acid profile to help with muscle recovery.

  • Low Glycemic Index: Since there is no flour crust, this won’t cause the mid-morning blood sugar spike and crash.

Q&A

Q: Can I use fresh spinach instead of frozen?

A: Yes! Sauté about 5–6 cups of fresh spinach until wilted, then squeeze out the liquid just as you would with frozen.

Q: My quiche puffed up like a balloon in the oven, is that normal?

A: Totally. It’s the air in the eggs expanding. It will settle down into a flat, dense custard as it cools.

Q: How long does it stay fresh in the fridge?

A: It’ll stay delicious for up to 4 days if kept in an airtight container.

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