🥧 Crustless Feta and Spinach Breakfast Quiche
Description:
This light, fluffy, and flavorful crustless quiche is packed with protein, fiber, and the Mediterranean goodness of feta cheese and spinach. Perfect for a healthy breakfast, brunch, or even a light dinner, it’s easy to make and reheats beautifully for meal prep.
Ingredients:
- 1 tbsp olive oil or butter
- 1/2 small onion, finely chopped
- 2 cloves garlic, minced
- 4 cups fresh spinach, roughly chopped (or 1 cup frozen spinach, thawed and well-drained)
- 4 large eggs
- 1 cup milk (dairy or unsweetened plant-based)
- 1/2 cup crumbled feta cheese
- Salt & black pepper to taste
- Optional: pinch of nutmeg or chili flakes for added flavor
Instructions:
- Preheat oven to 375°F (190°C). Grease a 9-inch pie dish or baking dish.
- Sauté onion and garlic in olive oil over medium heat for 2-3 minutes, until softened.
- Add spinach and cook until wilted (1–2 minutes). If using frozen, just stir to warm through.
- In a mixing bowl, whisk together eggs, milk, salt, pepper, and optional spices.
- Stir in feta and the cooked spinach mixture.
- Pour the mixture into the prepared dish and smooth the top.
- Bake for 30–35 minutes or until the center is set and the top is golden.
- Let cool for 5–10 minutes before slicing and serving.
Notes:
- You can add chopped bell peppers, sun-dried tomatoes, or mushrooms for extra flavor.
- Store leftovers in the fridge for up to 4 days.
- Reheat in microwave or oven until warmed through.
Tips:
- Use a non-stick or well-greased dish to avoid sticking.
- For a richer texture, substitute half of the milk with cream.
- Add a handful of grated cheese like mozzarella or cheddar for a more indulgent version.
Servings:
- Makes 6 slices
- Serving size: 1 slice
Nutritional Info (Per Serving, approx.):
- Calories: 140
- Protein: 10g
- Carbs: 3g
- Fat: 9g
- Fiber: 1g
- Sugar: 2g
- Sodium: 280mg
Benefits:
- ✅ Low-carb and keto-friendly
- ✅ Great source of protein and iron from spinach
- ✅ Vegetarian and gluten-free
- ✅ Keeps you full and energized
- ✅ Easy to prep ahead
Q & A:
Q: Can I freeze this quiche?
A: Yes! Let it cool completely, then wrap slices individually in foil or airtight containers. Freeze up to 2 months.
Q: Can I use other greens instead of spinach?
A: Absolutely! Kale, Swiss chard, or arugula work great—just sauté and chop them well.
Q: Is it okay to skip the feta?
A: Yes, you can substitute with goat cheese, shredded cheddar, or omit cheese altogether.
Q: Can I make it dairy-free?
A: Use plant-based milk and skip cheese or use vegan cheese.