This Classic Spinach & Feta Crustless Mushroom Quiche is creamy, savory, protein-rich, and loaded with vegetables. The combination of earthy mushrooms, tender spinach, tangy feta, and fluffy eggs makes this an easy low-carb, flour-free breakfast, brunch, lunch, or light dinner.

⏱️ Recipe Information

🛒 Ingredients

Vegetables

• 8 oz (225g) mushrooms, thinly sliced
• 4 cups fresh baby spinach
• ½ small yellow onion, finely diced
• 2 cloves garlic, minced
• 1 tablespoon olive oil

Egg Mixture

• 6 large eggs
• ½ cup milk
• ½ cup plain Greek yogurt
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon dried oregano
• ¼ teaspoon nutmeg
• ¼ teaspoon red pepper flakes, optional

Cheese

• ¾ cup crumbled feta cheese
• ½ cup shredded mozzarella cheese
• ¼ cup grated Parmesan cheese

Optional Garnish

• Fresh parsley
• Fresh dill
• Extra feta
• Cracked black pepper

👩‍🍳 Instructions

1. Preheat the Oven

Preheat your oven to 375°F (190°C).

Lightly grease a 9-inch pie dish or quiche dish with cooking spray or a little olive oil.

2. Cook the Mushrooms

Heat olive oil in a large skillet over medium-high heat.

Add the diced onion and mushrooms.

Cook for 6–8 minutes, stirring occasionally, until the mushrooms release their moisture and become nicely browned.

Don’t rush this step. Removing excess moisture is important for a firm quiche.

3. Add Garlic & Spinach

Add the minced garlic and cook for about 30 seconds.

Add the spinach and cook for 1–2 minutes, just until wilted.

Remove from the heat.

Let the mixture cool for a few minutes.

🥚 4. Prepare the Egg Mixture

In a large bowl, whisk together:

• Eggs
• Milk
• Greek yogurt
• Salt
• Black pepper
• Oregano
• Nutmeg
• Red pepper flakes

Whisk until smooth.

🧀 5. Add the Cheese

Stir the feta and mozzarella into the egg mixture.

Reserve a little feta and Parmesan for the top.

🥧 6. Assemble the Quiche

Spread the cooked mushroom and spinach mixture evenly across the bottom of the prepared dish.

Pour the egg mixture over the vegetables.

Gently shake the dish so the egg mixture settles between the vegetables.

Sprinkle Parmesan and the remaining feta over the top.

🔥 7. Bake

Bake uncovered for approximately 35–40 minutes.

The center should be set but still have a very slight jiggle.

If the top begins browning too quickly, loosely cover it with foil.

⏳ 8. Rest Before Slicing

Remove from the oven and let the quiche rest for 10–15 minutes.

This allows the eggs to finish setting and makes slicing much easier.

Garnish with fresh parsley or dill.

⭐ Tips for a Perfect Crustless Quiche

Don’t skip draining the vegetables

Mushrooms and spinach contain lots of water. Excess moisture can make a crustless quiche watery.

Use room-temperature eggs

They mix more evenly with the dairy and cook more consistently.

Don’t overbake

Overbaking can make the eggs rubbery. Remove the quiche when the center has just set.

Freshly grated cheese

Fresh Parmesan and mozzarella melt more smoothly.

Let it rest

The quiche continues cooking slightly after coming out of the oven.

🌿 Healthy Variations

High-Protein Version

Use:

• 8 eggs instead of 6
• ¾ cup Greek yogurt
• Reduced-fat feta

This increases the protein while keeping the recipe creamy.

Mediterranean Version

Add:

• Sun-dried tomatoes
• Kalamata olives
• Fresh dill
• Roasted red peppers

Extra Vegetable Version

Add:

• Bell peppers
• Zucchini
• Broccoli
• Green onions

Cook watery vegetables first so the quiche doesn’t become soggy.

Cheesy Mushroom Version

Add ½ cup shredded cheddar or Gruyère for a richer flavor.

Dairy-Free

Use unsweetened dairy-free milk and a dairy-free feta-style cheese.

🍽️ Serving Suggestions

Serve warm or at room temperature with:

• Fresh green salad
• Sliced avocado
• Roasted tomatoes
• Fresh berries
• Cucumber salad
• Whole-grain toast
• Fresh fruit

For a low-carb meal, serve it with avocado and a crisp green salad.

🥡 Storage

Refrigerator

Store covered in the refrigerator for 3–4 days.

Freezer

Cool completely, slice into portions, wrap individually, and freeze for up to 2 months.

Reheating

Reheat in a 325°F (165°C) oven for 10–15 minutes, or microwave individual slices for about 60–90 seconds.

🥗 Nutrition — Approximate

Per serving, based on 6 servings:

Nutrition values are estimates and vary depending on the cheeses and dairy products used.

💚 Weight Watchers — Estimated

The standard version is approximately 5–6 WW Points per serving, depending on the specific feta, mozzarella, yogurt, and milk used.

Lower-Point Option

Use:

• Nonfat Greek yogurt
• Reduced-fat feta
• Part-skim mozzarella
• Cooking spray instead of olive oil

This can bring the recipe down to approximately 3–4 Points per serving.

🌱 Anti-Inflammatory-Friendly Notes

This recipe contains several ingredients commonly featured in Mediterranean-style, plant-forward eating:

• Spinach — rich in carotenoids and vitamin K
• Mushrooms — provide fiber and micronutrients
• Extra-virgin olive oil — a source of monounsaturated fat and polyphenols
• Garlic — contains sulfur-containing compounds
• Oregano — provides aromatic plant compounds

It’s also flour-free and contains no added sugar.

❓ Frequently Asked Questions

Why is my crustless quiche watery?

Usually because the mushrooms and spinach weren’t cooked long enough to release excess water. Sauté them until most of the moisture has evaporated before adding them to the eggs.

Can I use frozen spinach?

Yes. Thaw it completely and squeeze out as much water as possible before adding it.

Can I use cottage cheese instead of Greek yogurt?

Absolutely. Blend the cottage cheese first if you prefer a completely smooth texture.

Can I make this the night before?

Yes. Bake it, cool it completely, cover, and refrigerate. It can be served cold, at room temperature, or gently reheated.

Can I make mini quiches?

Yes. Divide the mixture among greased muffin cups and bake at 375°F (190°C) for about 18–22 minutes, until the centers are set.

Can I make this without mushrooms?

Yes. Replace the mushrooms with additional spinach, bell peppers, zucchini, broccoli, or roasted tomatoes. Just cook moisture-rich vegetables first.