Delicious Crustless Spinach and Feta Quiche for Brunch

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Description

This Crustless Spinach and Feta Quiche is a light, flavorful, and protein-packed dish perfect for brunch or a healthy weekday breakfast. Made without the crust, it’s lower in carbs but still rich in taste — featuring fluffy eggs, tender spinach, tangy feta cheese, and aromatic seasonings baked to perfection. It’s a crowd-pleaser that feels indulgent but is surprisingly wholesome!

Ingredients For Delicious Crustless Spinach and Feta Quiche for Brunch

  • 6 large eggs

  • 1 cup milk (whole, 2%, or almond milk)

  • 1 tablespoon olive oil or butter

  • 1 small onion, finely chopped

  • 2 cloves garlic, minced

  • 5 oz (about 140 g) fresh spinach, chopped (or thawed frozen spinach, squeezed dry)

  • 1 cup crumbled feta cheese

  • ½ cup shredded mozzarella or cheddar (optional for extra creaminess)

  • ½ teaspoon salt (adjust to taste)

  • ¼ teaspoon black pepper

  • ¼ teaspoon ground nutmeg (optional, adds warmth)

Instructions

  1. Preheat Oven: Set oven to 375°F (190°C). Grease a 9-inch pie dish or quiche pan lightly with oil or cooking spray.

  2. Sauté Vegetables: Heat olive oil in a skillet over medium heat. Add chopped onion and cook until translucent (about 3–4 minutes). Stir in garlic and spinach; cook until wilted. Remove from heat and let cool slightly.

  3. Prepare Egg Mixture: In a large bowl, whisk together eggs, milk, salt, pepper, and nutmeg.

  4. Combine & Pour: Add the spinach mixture and feta (and optional mozzarella) to the eggs. Stir gently to combine.

  5. Bake: Pour into the prepared dish and bake for 35–40 minutes, or until the center is set and the top is golden.

  6. Cool & Serve: Let the quiche cool for 10 minutes before slicing. Serve warm or at room temperature.

Notes

  • You can substitute spinach with kale, Swiss chard, or broccoli.

  • For a richer flavor, use half-and-half instead of milk.

  • Keeps well in the fridge for up to 4 days; reheats beautifully in the microwave or oven.

  • Great for meal prep — portion and freeze slices for quick breakfasts.

Tips

  • Dry your spinach well to avoid a watery quiche.

  • Add-ins like sundried tomatoes, mushrooms, or diced bell peppers can enhance flavor and texture.

  • For a dairy-free version, use coconut milk and omit the cheese or use a vegan alternative.

  • Let it rest before cutting — this helps it set and keeps the texture light and fluffy.

Servings

Serves: 6
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes

Nutritional Information (per serving)

(Approximate, may vary based on ingredients used)

  • Calories: 185 kcal

  • Protein: 12 g

  • Carbohydrates: 4 g

  • Fat: 13 g

  • Fiber: 1 g

  • Sugar: 2 g

  • Sodium: 380 mg

  • Calcium: 160 mg

Health Benefits

  • High in protein – keeps you full and energized for longer.

  • Low in carbs – ideal for low-carb or keto-friendly diets.

  • Rich in iron, calcium, and vitamins A & K from spinach and eggs.

  • Supports heart health with healthy fats and minimal cholesterol impact.

  • Great for weight management – nutrient-dense but low in calories.

Q&A Section

Q1: Can I use frozen spinach?
✅ Yes! Just thaw completely and squeeze out all excess water before adding.

Q2: How do I know when it’s done baking?
✅ The quiche should be golden and slightly puffed, with the center set but not dry. Insert a knife — it should come out clean.

Q3: Can I make this ahead of time?
✅ Absolutely! Bake, cool, and refrigerate. Reheat slices as needed or enjoy cold.

Q4: Can I add meat?
✅ Yes, add cooked crumbled bacon, sausage, or diced ham for extra protein and flavor.

Q5: What can I serve with this quiche?
✅ Pair with a fresh fruit salad, roasted potatoes, or a simple green salad for a complete brunch spread.

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