A High-Protein, Low-Carb, Flavor-Packed Dish for Any Time of Day
Meta Description:
Discover the ultimate crustless spinach, tomato & feta quiche—healthy, gluten-free, and bursting with Mediterranean flavor. Easy to make, protein-rich, and perfect for breakfast, brunch, or meal prep.
🌿 Introduction
If you love the comforting taste of a traditional quiche but want something lighter, faster, and healthier, this crustless spinach, tomato & feta quiche is the perfect answer. Packed with protein-rich eggs, nutrient-dense spinach, and tangy feta cheese, it delivers all the classic flavor without the pastry crust.
Whether you’re eating low-carb, following a keto diet, or simply want a make-ahead breakfast that keeps you full and satisfied, this quiche checks every box. It’s simple, elegant, and ideal for meal prep or entertaining guests at brunch.
💪 Why You’ll Love This Quiche
- Low-Carb & Gluten-Free: No crust, fewer carbs, all the flavor.
- High in Protein: Keeps you energized all morning.
- Meal-Prep Friendly: Stores beautifully for busy weeks.
- Mediterranean-Inspired: Feta and tomato create a fresh, savory balance.
- Customizable: Add your favorite vegetables or proteins.
🥗 Ingredient Spotlight
| Ingredient | Benefits & Purpose |
|---|---|
| Eggs | The protein-rich foundation that gives structure and creaminess. |
| Spinach | Loaded with vitamins A, C, and K—adds vibrant color and nutrients. |
| Cherry Tomatoes | Offer natural sweetness, juiciness, and lycopene. |
| Feta Cheese | Brings tangy, salty flavor that complements the greens. |
| Milk or Cream | Creates a smooth, custard-like texture. |
| Onion & Garlic (optional) | Adds savory depth and aroma. |
| Seasonings (salt, pepper, oregano) | Balance the flavors with a hint of Mediterranean flair. |
🧂 Ingredients (Serves 6)
- 6 large eggs
- 1 cup milk or half-and-half (for richer texture)
- 1 ½ cups fresh spinach (roughly chopped)
- 1 cup cherry tomatoes, halved
- ½ cup crumbled feta cheese
- ½ cup finely chopped onion (optional)
- 1 clove garlic, minced (optional)
- 1 tbsp olive oil
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp dried oregano or Italian seasoning
🍳 Instructions
- Preheat the Oven:
Set your oven to 375°F (190°C). Lightly grease a 9-inch pie dish or quiche pan. - Prepare the Vegetables:
In a skillet, heat olive oil over medium heat. Sauté onion and garlic (if using) until fragrant. Add spinach and cook for 1–2 minutes until just wilted. Drain excess moisture. - Mix the Egg Base:
In a large bowl, whisk together eggs, milk, salt, pepper, and oregano. - Assemble the Quiche:
Spread the cooked spinach evenly over the bottom of the pie dish. Scatter halved cherry tomatoes and feta cheese on top. Pour the egg mixture evenly over the vegetables. - Bake:
Place in the oven and bake for 30–35 minutes, or until the center is set and the top is lightly golden. - Cool & Serve:
Let the quiche rest for 5–10 minutes before slicing. Serve warm or at room temperature.
🔄 Variations & Add-Ins
- Mushroom & Feta: Add ½ cup sautéed mushrooms.
- Greek-Inspired: Include kalamata olives and red onions.
- Protein Boost: Mix in diced cooked chicken or turkey bacon.
- Dairy-Free Version: Use plant-based milk and vegan feta.
- Mini Quiches: Pour mixture into muffin tins for grab-and-go servings.
❄️ Storage, Freezing & Reheating
- Refrigerate: Store in an airtight container for up to 4 days.
- Freeze: Slice and wrap portions individually; freeze for up to 2 months.
- Reheat: Warm in the oven at 350°F (175°C) for 10 minutes or microwave for 1 minute.
⚖️ Nutrition Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~180 kcal |
| Protein | 12 g |
| Fat | 12 g |
| Carbohydrates | 5 g |
| Fiber | 1 g |
| Sodium | 340 mg |
(Values are approximate and vary by ingredients.)
🍽️ Serving Suggestions
- Serve with a fresh green salad or roasted potatoes.
- Pair with a fruit salad for a balanced brunch.
- Add a drizzle of balsamic glaze for an extra gourmet touch.
⚠️ Common Mistakes to Avoid
- Not draining spinach properly – excess moisture can make your quiche soggy.
- Using watery tomatoes – pat them dry before baking.
- Overbaking – the eggs will become rubbery; remove once the center is just set.
❓ Frequently Asked Questions
1. Can I use frozen spinach?
Yes. Thaw completely and squeeze out excess water before adding.
2. Can I replace feta with another cheese?
Absolutely! Try goat cheese, mozzarella, or cheddar for a different flavor.
3. Is this quiche keto-friendly?
Yes—it’s low in carbs and fits perfectly into a keto or low-carb meal plan.
4. Can I make it ahead of time?
Yes. Bake, cool, and store in the fridge; reheat before serving.
👩🍳 Chef’s Note
This crustless spinach, tomato & feta quiche is my go-to for weekend brunches and weekday meal prep. It’s proof that healthy doesn’t have to mean boring. Each bite bursts with Mediterranean flavor, and the texture stays creamy even without the crust.
Serve it warm from the oven, or chilled with a side salad—it’s effortless elegance on a plate.
✅ Final Thoughts
This Crustless Spinach, Tomato & Feta Quiche is more than just a recipe—it’s a nutrient-packed, time-saving meal solution. Easy, adaptable, and delicious, it’s the perfect combination of health and flavor that will satisfy everyone at the table.
