Spinach, Sun-Dried Tomato & Feta Crustless Quiche

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Spinach, Sun-Dried Tomato & Feta Crustless Quiche

Description

Spinach, Sun-Dried Tomato & Feta Crustless Quiche is a flavorful, protein-rich dish that combines tender spinach, tangy sun-dried tomatoes, and creamy feta cheese in a light egg custard. Unlike traditional quiche, this version skips the pastry crust, making it lower in carbohydrates while still delivering a satisfying texture and rich flavor. Perfect for breakfast, brunch, lunch, or a light dinner, this versatile recipe is easy to prepare and can be enjoyed warm or cold. The combination of Mediterranean-inspired ingredients creates a colorful, nutritious meal that is both elegant and comforting.

Ingredients

  • 6 large eggs
  • 1 cup milk (or half-and-half for a richer texture)
  • 2 cups fresh spinach, roughly chopped
  • ½ cup sun-dried tomatoes, chopped
  • ¾ cup feta cheese, crumbled
  • ½ small onion, finely diced
  • 1 tablespoon olive oil
  • ¼ teaspoon garlic powder
  • ½ teaspoon dried oregano
  • ¼ teaspoon black pepper
  • ¼ teaspoon salt
  • Nonstick cooking spray

Instructions

  1. Preheat the oven to 375°F (190°C).
  2. Lightly grease a 9-inch pie dish or baking dish with nonstick cooking spray.
  3. Heat olive oil in a skillet over medium heat. Sauté the onion for 3–4 minutes until softened.
  4. Add the spinach and cook for 1–2 minutes until wilted. Remove from heat.
  5. In a large bowl, whisk together the eggs, milk, garlic powder, oregano, black pepper, and salt.
  6. Stir in the spinach mixture, sun-dried tomatoes, and feta cheese.
  7. Pour the mixture into the prepared baking dish and spread evenly.
  8. Bake for 30–35 minutes, or until the center is set and the top is lightly golden.
  9. Allow the quiche to cool for 5–10 minutes before slicing and serving.

Recipe Notes

  • Drain oil-packed sun-dried tomatoes well before using.
  • Feta adds saltiness, so adjust added salt carefully.
  • Fresh spinach can be substituted with thawed frozen spinach.

Tips

  • Let the quiche rest before cutting for cleaner slices.
  • Add mushrooms or bell peppers for extra vegetables.
  • Use full-fat feta for the creamiest texture.
  • Store leftovers in the refrigerator for up to 4 days.

Servings

Serves: 6

Nutritional Information (Per Serving, Approximate)

  • Calories: 185
  • Protein: 12g
  • Carbohydrates: 4g
  • Fiber: 1g
  • Fat: 13g
  • Saturated Fat: 5g
  • Sodium: 390mg
  • Calcium: 15% DV

Health Benefits

  • Eggs provide high-quality protein and essential nutrients.
  • Spinach is rich in iron, folate, and vitamins A and K.
  • Sun-dried tomatoes contain antioxidants and concentrated tomato nutrients.
  • Feta cheese contributes calcium and protein.
  • Crustless preparation reduces refined carbohydrates while maintaining flavor and satisfaction.

Q&A

Can I make this quiche ahead of time?

Yes. Bake it a day in advance, refrigerate, and reheat before serving.

Can I freeze it?

Yes. Cool completely, wrap tightly, and freeze for up to 2 months.

What can I serve with this quiche?

A fresh green salad, fruit, or roasted vegetables pair beautifully with it.

Can I use another cheese?

Absolutely. Goat cheese, mozzarella, or shredded cheddar are excellent alternatives.

How do I know when it’s done?

The center should be set and no longer jiggle when the dish is gently shaken. A knife inserted near the center should come out clean.

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