Mediterranean-Style Crustless Quiche

Servings: 6
Prep Time: 15 minutes
Cook Time: 35–40 minutes
Total Time: 55 minutes

Description

This Mediterranean-style crustless quiche is a light, protein-rich, and veggie-packed dish inspired by the fresh flavours of the Mediterranean diet. Made without a crust, it’s naturally gluten-free, lower in carbs, and perfect for breakfast, brunch, lunch, or even a light dinner.

Creamy eggs are blended with milk and olive oil, then combined with spinach, tomatoes, onions, olives, and feta cheese for a flavourful, savoury bake. Each bite delivers a balance of richness from the eggs, freshness from the vegetables, and tanginess from feta and olives.

It’s simple to prepare, easy to customise, and ideal for meal prep or healthy eating routines.

Ingredients

Core Ingredients

6–8 large eggs
1 cup whole milk (or ½ cup milk + ½ cup Greek yogurt or cottage cheese)
1–2 tablespoons extra-virgin olive oil
Salt and black pepper to taste
½ teaspoon dried oregano

Vegetables & Aromatics

2–3 cups fresh baby spinach, chopped (or 5–10 oz frozen, thawed and squeezed dry)
1 cup cherry tomatoes, halved
½ cup red onion, finely chopped
½ cup bell peppers, diced (any color)
½ cup black olives, sliced
½–1 cup feta cheese, crumbled
2 cloves garlic, minced

Instructions

Step 1: Preheat the oven.

Preheat your oven to 375°F (190°C).
Grease a 9-inch baking dish with olive oil.

Step 2: Prepare Vegetables

In a skillet, heat 1 tablespoon olive oil over medium heat.
Sauté onions, garlic, and bell peppers for 3–4 minutes until slightly softened.
Add spinach and cook until wilted (skip if using pre-cooked frozen spinach). Set aside.

Step 3: Make Egg Mixture

In a large bowl, whisk eggs, milk (or yoghurt mixture), oregano, salt, and pepper until smooth and slightly frothy.

Step 4: Assemble Quiche

Stir sautéed vegetables into the egg mixture.
Add cherry tomatoes, olives, and feta cheese. Mix gently.

Pour into the prepared baking dish and drizzle the remaining olive oil on top.

Step 5: Bake

Bake for 35–40 minutes, or until the centre is set and the top is lightly golden.
Let rest for 10 minutes before slicing.

Notes

Fresh spinach gives the best texture, but frozen works well if drained properly.
Feta adds saltiness, so adjust seasoning carefully.
The quiche will puff slightly while baking and settle as it cools.
Greek yoghurt adds extra creaminess and protein.

Tips

Add sun-dried tomatoes for deeper Mediterranean flavour.
Use a mix of cheeses (feta and mozzarella) for a creamier texture.
Don’t overbake—remove when the centre is just set.
Let it cool before slicing for cleaner pieces.
Great served warm or cold.

Servings

Serves 6 slices

Nutritional Information (Approx. per serving)

Calories: 210
Protein: 14g
Carbohydrates: 6g
Fat: 15g
Fiber: 2g
Sugar: 3g
Sodium: 420mg

Health Benefits

High in Protein

Eggs and dairy provide high-quality protein for muscle repair and fullness.

Rich in Vitamins & Minerals

Spinach, peppers, and tomatoes deliver vitamins A, C, K, and folate.

Heart-Healthy Fats

Olive oil and olives provide beneficial monounsaturated fats.

Gut-Friendly

If using Greek yoghurt, add probiotics for digestion support.

Low-Carb & Gluten-Free

Naturally crustless, making it ideal for low-carb and gluten-free diets.

Frequently Asked Questions (Q&A)

Q: Can I make this ahead of time?
A: Yes, it stores well for up to 4 days in the fridge.

Q: Can I freeze it?
A: Absolutely—freeze slices for up to 2 months.

Q: Can I add meat?
A: Yes, cooked chicken, turkey, or ham work well.

Q: Why is my quiche watery?
A: Vegetables were not drained properly before baking.

Q: Can I use non-dairy milk?
A: Yes, almond or oat milk works, but texture will be slightly lighter.

Conclusion

This Mediterranean-style crustless quiche is a healthy, flavourful, and versatile dish packed with fresh vegetables, creamy eggs, and bold Mediterranean ingredients. It’s perfect for meal prep, brunch, or a light dinner and delivers nutrition and flavour in every bite.