Spinach and Cheese Crustless Quiche

Description

This Spinach and Cheese Crustless Quiche is a light, protein-packed dish that’s perfect for breakfast, brunch, or even a light dinner. By skipping the crust, you save on carbs and calories while still enjoying a fluffy, savory, and satisfying meal. The combination of tender spinach, creamy cheese, and eggs creates a nutritious, low-maintenance dish that’s easy to make and great for meal prep.

Ingredients for Spinach and Cheese Crustless Quiche

• 1 tablespoon olive oil or butter

• 1 small onion, finely chopped

• 2 cloves garlic, minced

• 5 cups fresh spinach (or 1 package frozen spinach, thawed and drained well)

• 6 large eggs

• 1 cup milk (whole or 2%; can use unsweetened almond milk for lighter version)

• 1 cup shredded cheese (cheddar, mozzarella, or Swiss)

• ½ teaspoon salt

• ¼ teaspoon black pepper

• ¼ teaspoon nutmeg (optional, adds warmth)

Instructions

1. Preheat Oven: Preheat your oven to 375°F (190°C). Grease a 9-inch pie dish or baking dish.

2. Sauté Vegetables: Heat oil/butter in a skillet over medium heat. Add onion and sauté for 3–4 minutes until softened. Add garlic and cook 30 seconds.

3. Cook Spinach: Add fresh spinach and cook until wilted (2–3 minutes). If using frozen spinach, ensure it is well-drained before adding. Remove from heat.

4. Mix Egg Base: In a large bowl, whisk eggs, milk, salt, pepper, and nutmeg.

5. Assemble: Spread the spinach mixture evenly in the prepared dish. Sprinkle with cheese. Pour egg mixture over the top.

6. Bake: Bake for 30–35 minutes, until the quiche is set in the center and lightly golden on top.

7. Cool and Serve: Let it cool for 5–10 minutes before slicing.

Notes

• Cheese Choice: A mix of sharp cheddar and Swiss gives a richer flavor.

• Spinach Prep: If using frozen spinach, press out excess water to prevent sogginess.

• Make Ahead: Can be baked in advance and reheated in the oven or microwave.

• Texture Tip: For extra creaminess, add ¼ cup sour cream or Greek yogurt to the egg mixture.

Tips

• For a low-fat version, use skim milk and reduced-fat cheese.

• Add chopped cooked bacon, mushrooms, or bell peppers for extra flavor.

• Let the quiche rest before cutting—it helps it hold shape.

• Serve with a side salad or whole grain toast for a balanced meal.

Servings

• Serves: 6 slices

• Serving Size: 1 slice (about 1/6 of the dish)

Nutritional Info (per serving, based on cheddar cheese & whole milk)

• Calories: ~180

• Protein: 12g

• Carbohydrates: 4g

• Fat: 13g

• Fiber: 1g

• Sodium: 340mg

Health Benefits

• High in Protein: Keeps you full and supports muscle health.

• Rich in Vitamins: Spinach provides vitamins A, C, K, and folate.

• Low in Carbs: Great for low-carb or keto lifestyles.

• Calcium Boost: Cheese and milk supply bone-strengthening calcium.

Q & A

Q1: Can I freeze this quiche?
Yes. Let it cool completely, wrap in foil or freezer-safe wrap, and freeze for up to 2 months. Reheat in the oven at 350°F (175°C) until warmed through.

Q2: Can I make it dairy-free?
Yes. Use plant-based milk and dairy-free cheese.

Q3: Why is my quiche watery?
This can happen if spinach wasn’t drained well or if you overbake, causing separation. Make sure to drain vegetables thoroughly.

Q4: Can I use egg whites only?
Yes. Use about 10 egg whites to replace 6 whole eggs for a lower-cholesterol version.