If you’re looking for a healthy, low-carb, and gluten-free breakfast or brunch option, this Crustless Spinach, Tomato & Feta Quiche is your answer. It’s flavor-packed, nutrient-rich, and lighter than traditional quiche—without compromising on taste. Whether you’re following a keto diet, meal prepping for the week, or just want a quick family-friendly dish, this recipe is guaranteed to impress.
🥗 Why You’ll Love This Recipe
- ✅ No crust = fewer carbs & calories
- ✅ Perfect for meal prep – reheats beautifully
- ✅ Nutrient-dense – loaded with protein, vitamins, and antioxidants
- ✅ Versatile – easy to customize with your favorite veggies & proteins
- ✅ Quick & fuss-free – only 10 minutes of prep time
🌿 Health & Nutrition Benefits
This quiche is more than just delicious—it’s packed with health benefits:
- Spinach → Iron, Vitamin K, Folate, and antioxidants that support energy and bone health.
- Tomatoes → Rich in lycopene and Vitamin C, known for heart health and skin benefits.
- Feta Cheese → Provides calcium, probiotics, and protein while being lower in fat than many cheeses.
- Eggs → A complete protein source, rich in choline, which supports brain health.
Nutrition Note: This quiche is naturally gluten-free, keto-friendly, and low-carb, making it suitable for a wide range of diets.
🥘 Ingredients
Here’s everything you’ll need (serves 4–6):
- 6 large eggs
- 1 cup milk (or heavy cream for keto version)
- 2 cups fresh spinach (sautéed to remove excess water)
- 1 cup cherry tomatoes (halved)
- ½ cup crumbled feta cheese
- 1 small onion (optional, finely chopped)
- 1 tbsp olive oil or butter
- Salt & black pepper to taste
- ½ tsp garlic powder (optional)
- Pinch of nutmeg (optional, enhances flavor)
👩🍳 Step-by-Step Instructions
- Preheat oven to 375°F (190°C).
- Sauté spinach & onion in olive oil for 2–3 minutes until wilted. Remove excess water.
- In a large bowl, whisk eggs, milk, salt, pepper, and garlic powder.
- Layer vegetables (spinach, tomatoes, onion) in a greased baking dish.
- Pour egg mixture evenly over the veggies.
- Sprinkle feta cheese on top.
- Bake for 35–40 minutes, or until the center is set and the top is slightly golden.
- Cool for 5–10 minutes before slicing.
🍴 Serving Suggestions
This quiche is versatile! Serve it with:
- 🥗 A fresh green salad for a light lunch
- 🥖 Whole-grain toast or roasted potatoes for brunch
- 🍵 A bowl of soup for a cozy dinner
🔄 Variations & Customizations
Want to switch it up? Try these ideas:
- Protein Boost: Add cooked chicken, turkey, or crispy bacon.
- Cheese Swaps: Goat cheese, mozzarella, or cheddar instead of feta.
- Veggie Mix-ins: Mushrooms, zucchini, bell peppers, or broccoli.
- Diet-Friendly Options:
- Keto: Use heavy cream & extra cheese.
- Dairy-Free: Substitute with almond milk & dairy-free feta.
- Vegetarian: Skip meat add-ins.
🥡 Storage & Meal Prep Tips
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Wrap slices individually & freeze for up to 2 months.
- Reheat: Warm in the oven at 350°F (175°C) for best texture (avoid microwaving for too long to prevent sogginess).
📊 Nutrition Information (per serving)
(Based on 6 servings, using milk not cream)
- Calories: ~165 kcal
- Protein: 12g
- Carbs: 5g
- Fat: 10g
- Fiber: 1g
- Calcium: 20% DV
- Vitamin A: 35% DV
❓ FAQs (Quick Answers)
Q: Can I make this quiche without feta?
Yes! Substitute with cheddar, mozzarella, or goat cheese.
Q: How do I prevent watery quiche?
Sauté spinach first and pat tomatoes dry before baking.
Q: Can I bake this in muffin tins?
Absolutely! Perfect for grab-and-go mini quiches. Bake 18–20 minutes.
Q: Can I make it dairy-free?
Yes, use almond milk and dairy-free cheese.
🌟 Final Thoughts
This Crustless Spinach, Tomato & Feta Quiche is a healthy, delicious, and versatile recipe that fits seamlessly into breakfast, brunch, or dinner. With its nutrient-dense ingredients and easy customizations, it’s the perfect meal-prep staple for busy lifestyles.
Whether you’re following a low-carb diet, cooking for family brunch, or packing work lunches, this quiche will become a go-to favorite in your kitchen.
