Is spinach and feta quiche healthy?

Yes, especially Crustless Spinach and Feta Quiche. It’s high in protein, rich in nutrients like calcium and iron, and low in carbs. A great option for low-calorie, low-glycemic diets.

How to make spinach and feta quiche with no crust?

to a Crustless spinach and feta quiche Sauté your veggies, mix eggs with milk or cream, add cheese, pour into a greased dish, and bake at 375°F for 35–40 minutes. No crust needed!

Can you use fresh spinach in crustless quiche?

Absolutely. Just be sure to cook and drain it first to remove excess moisture and avoid sogginess.

What is the difference between a frittata and a crustless quiche?

Frittatas are egg-heavy and stovetop-started. Crustless quiches are creamier, custard-like, and baked entirely in the oven with added dairy.

How do you keep a crustless quiche from getting soggy?

Drain your spinach well, avoid too much dairy, and bake thoroughly. Let it cool slightly to help it set.

Crustless Spinach and Feta Quiche – The Best Healthy Brunch OptionThe Mediterranean Recipe

Name: Crustless Spinach and Feta Quiche: The Best Savory Brunch Without the Crust
Prep time: 15 min
Cook time: PT-487453H50M53S
Total time: 55 min
Cuisine: Mediterranean
Ingredients: 5 large eggs; 1 cup whole milk (or ¾ cup milk + ¼ cup cream); 1½ cups fresh spinach (sautéed and drained) or ¾ cup frozen spinach (thawed and drained); ¾ cup crumbled feta cheese; ½ small onion, diced; 1 garlic clove, minced; ½ tsp salt; ¼ tsp black pepper; 1 tbsp olive oil (for sautéing); Optional: pinch of nutmeg or chopped herbs like dill

Description

A creamy, protein-packed crustless quiche bursting with tender spinach, tangy feta, and flavorful sautéed garlic and onion. Baked to a golden finish, the Crustless Spinach and Feta Quiche is a versatile, low‑carb dish that makes a bright Mediterranean-style breakfast, brunch, or light lunch—delicious served warm, room‑temperature, or chilled.

Ingredients

5 large eggs
1 cup whole milk (or ¾ cup milk + ¼ cup cream)
1½ cups fresh spinach (sautéed and drained) or ¾ cup frozen spinach (thawed and drained)
¾ cup crumbled feta cheese
½ small onion, diced
1 garlic clove, minced
½ tsp salt
¼ tsp black pepper
1 tbsp olive oil (for sautéing)
Optional: pinch of nutmeg or chopped herbs like dill

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Instructions

1. Prepare & Preheat

Preheat oven to 350°F (175°C) (some recipes use 375°F/190°C—either works).

Grease a 9-inch pie dish with butter, olive oil, or non-stick spray.

2. Sauté the Veggies

Heat 1 tbsp olive oil (or butter) in a skillet over medium heat.
Add ½ small diced onion and sauté until soft (about 3–4 minutes).
Stir in 1 minced garlic clove, cooking for about 1 more minute until fragrant.
Add 1½ cups fresh spinach (or ¾ cup thawed, drained frozen spinach) and cook until wilted. For frozen spinach, be sure to thoroughly squeeze out excess moisture.

3. Whisk the Custard

In a bowl, whisk together:
5 large eggs
1 cup whole milk (or ¾ cup milk + ¼ cup cream)
½ tsp salt, ¼ tsp pepper
Optional: pinch of nutmeg (for warmth/flavor)

4. Combine & Assemble

Place sautéed spinach-onion-garlic mixture into the greased pie dish.

Sprinkle ¾ cup crumbled feta cheese over the top

Pour the egg-milk mixture evenly over the vegetables and feta. Gently stir to distribute ingredients.

5. Bake the Quiche

Bake on the middle oven rack for 35–45 minutes, or until:

The custard is just set (firm edges, slightly jiggly center).
A knife inserted in the center comes out clean.
Tip: If using temperatures on the lower end (350°F), expect around 45–50 minutes; if at 375°F, aim for 35–40 minutes.

6. Rest & Serve

Remove from oven and let rest for 5–10 minutes before cutting to ensure clean slices.

Serve warm, at room temperature, or even chilled—it’s delicious any way you enjoy it!

Notes

1. Prevent Watery Quiche

Drain thoroughly: Whether you use fresh or frozen spinach, sauté first and squeeze out excess moisture—this step is crucial to avoid a soggy quiche.

Cook add-ins fully: Onions and garlic should be cooked until soft, and water-heavy ingredients like mushrooms or zucchini must be sautéed until just dry .

2. Customize Flavor & Texture

Cheese variations: Substitute some feta with goat cheese, ricotta, Parmesan, or mozzarella for different textures and richer flavor profiles .

Add-ins: Try stirring in sun-dried tomatoes, kalamata olives, mushrooms, chorizo, bacon, smoked salmon, or fresh herbs (dill, parsley, tarragon) to enhance taste and protein.

3. Make-Ahead & Storage

Prep in advance: Bake ahead, chill, then slice and reheat for a quick breakfast or lunch .

Fridge storage: Keeps well in the fridge for 3–5 days; reheat gently or serve cold

Freezing option: Freeze whole or in slices (wrapped) for up to 3 months, then thaw before reheating

4. Cooking Tips

Pan warmth: Preheat your pie dish or skillet to ensure even baking and cleaner edges—some experts even lightly butter the pan and sprinkle Parmesan at the base for extra flavor .

Bake temperature/time: 350°F is standard for 35–45 minutes; if using 375°F, aim for 35–40 min. Adjust based on your oven—cook on center rack for best results .

5. Serving Suggestions

Garnish: Sprinkle with fresh herbs, cherry tomatoes, sliced avocado, or extra crumbled feta for a fresh finish.
Pairings: Serve with a crisp salad (e.g., Greek or Shopska) or roasted breakfast potatoes for a complete and satisfying meal .

Prep Time: 15 minutes
Cook Time: 35–40 minutes
Category: Mediterranean Dinner Recipes
Method: cook oven
Cuisine: Mediterranean

Nutrition

Serving Size: 1/6th
Calories: 180 kcal
Sugar: 2 g
Sodium: 600 mg
Fat: 12 g
Saturated Fat: 4 g
Unsaturated Fat: 8 g
Trans Fat: 0g
Carbohydrates: 4
Fiber: 1g
Protein: 15 g
Cholesterol: 200 mg