A savory, protein-rich crustless quiche packed with tender spinach, tangy feta, flavorful sun-dried tomatoes, and creamy eggs. It’s easy to prepare, naturally low-carb, and perfect for breakfast, brunch, lunch, or meal prep.
Ingredients
For the Quiche
8 large eggs
½ cup (120 ml) milk or half-and-half
½ cup (120 g) plain Greek yogurt
1 cup (100 g) crumbled feta cheese
2 cups fresh baby spinach, roughly chopped
½ cup (75 g) sun-dried tomatoes, drained and chopped
½ small onion, finely diced
2 cloves garlic, minced
1 tbsp olive oil
½ tsp salt
½ tsp black pepper
½ tsp Italian seasoning
¼ tsp red pepper flakes, optional
¼ cup (25 g) shredded mozzarella or Parmesan, optional
1 tbsp fresh parsley or basil, chopped
Instructions
- Preheat the oven
Preheat your oven to 375°F (190°C).
Lightly grease a 9-inch (23 cm) pie dish or similar baking dish with olive oil or nonstick spray.
- Sauté the vegetables
Heat 1 tablespoon olive oil in a skillet over medium heat.
Add the diced onion and cook for 2–3 minutes until softened. Add the garlic and cook for another 30 seconds.
Add the chopped spinach and cook for 1–2 minutes, just until wilted.
Stir in the chopped sun-dried tomatoes and remove from the heat.
Tip: If your sun-dried tomatoes are packed in oil, drain them well first.
- Prepare the egg mixture
In a large bowl, whisk together the eggs, milk, and Greek yogurt until smooth.
Add:
Salt
Black pepper
Italian seasoning
Red pepper flakes, if using
Whisk until well combined.
- Add the cheese and vegetables
Stir in the feta cheese and sautéed spinach mixture.
If using mozzarella or Parmesan, add it now.
- Fill the baking dish
Pour the mixture into the prepared pie dish.
Spread the spinach, tomatoes, and feta evenly throughout the mixture.
- Bake
Bake uncovered for 35–45 minutes, or until the center is set and the top is lightly golden.
The center should have only a slight jiggle when you gently move the dish.
- Rest before slicing
Remove from the oven and let the quiche rest for 10 minutes before slicing.
Garnish with fresh parsley or basil and serve warm.
Recipe Details
Prep Time: 15 minutes
Cook Time: 40 minutes
Resting Time: 10 minutes
Total Time: About 1 hour
Servings: 6
Difficulty: Easy
Estimated Nutrition
Per serving, approximately:
Calories: 240
Protein: 17 g
Carbohydrates: 8 g
Fat: 16 g
Fiber: 2 g
Sugar: 4 g
Nutrition is an estimate and will vary depending on the milk, Greek yogurt, feta, and sun-dried tomatoes used.
Nut & Allergen Information
Tree nuts: None in the recipe as written.
Peanuts: None in the recipe as written.
Dairy: Contains feta, Greek yogurt, and milk; mozzarella/Parmesan is optional.
Eggs: Contains eggs.
Gluten: Naturally gluten-free when all packaged ingredients are certified gluten-free.
Soy: No soy ingredients are intentionally included.
Sun-dried tomatoes: Check the label if you have allergies, as some packaged products may be processed in facilities handling other allergens.
For severe allergies, always check individual ingredient labels for cross-contact information.
Helpful Tips
Squeeze out excess spinach moisture if using frozen spinach. Too much water can make the quiche soggy.
For extra flavor, use sun-dried tomatoes packed in olive oil.
Don’t overbake—the quiche should be just set in the center.
Letting it rest before slicing helps it firm up and makes cleaner slices.
Add mushrooms, bell peppers, zucchini, or olives for a Mediterranean variation.
For extra protein, add diced cooked chicken or turkey.
Serving Ideas
Serve with:
Mixed green salad
Greek salad
Roasted vegetables
Fresh fruit
Avocado slices
Whole-grain toast
Roasted potatoes
Q&A
Q: Why is this quiche crustless?
It doesn’t use pastry or a traditional pie crust, making it simpler to prepare and naturally lower in carbohydrates.
Q: Can I use frozen spinach?
Yes. Thaw it completely and squeeze out as much water as possible before adding it.
Q: Can I use fresh tomatoes instead of sun-dried tomatoes?
Yes, but sun-dried tomatoes provide a much more concentrated flavor. If using fresh tomatoes, remove excess seeds and moisture.
Q: Can I make this without Greek yogurt?
Yes. Replace it with an additional ½ cup milk or half-and-half, although the texture may be slightly less creamy.
Q: Can I make it ahead of time?
Yes. Bake it, cool it completely, cover, and refrigerate. It keeps well for 3–4 days.
Q: Can I freeze crustless quiche?
Yes. Cool it completely, wrap individual slices well, and freeze for up to about 2 months for best quality. Thaw overnight in the refrigerator before reheating.
Q: How do I reheat it?
Warm individual slices in the microwave for about 30–60 seconds, or reheat in a 325°F (165°C) oven until warmed through.
Q: Can I make mini versions?
Absolutely. Divide the mixture among greased muffin cups and bake at 350°F (175°C) for about 18–25 minutes, until set.
Q: Is this suitable for meal prep?
Yes. Slice into portions and refrigerate in airtight containers for an easy grab-and-go breakfast or lunch.
Q: Can I make it more high-protein?
Yes. Use high-protein Greek yogurt and add cooked chicken, turkey, or extra egg whites.
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