If you’re looking for a nutritious, easy-to-make, and flavorful dish, this Spinach, Onion, and Feta Crustless Quiche is the perfect choice. Packed with protein, fiber, and vitamins, this dish is a fantastic low-carb, gluten-free alternative to traditional quiche, making it an excellent option for those following a healthy diet or looking to cut down on refined carbohydrates. Whether you’re meal prepping for the week, hosting a brunch gathering, or simply craving a savory and satisfying breakfast, this crustless quiche delivers on taste, texture, and nutrition. With fresh spinach, sautéed onions, and tangy feta cheese, every bite of this dish bursts with delicious flavors. Plus, since it’s crustless, it’s incredibly easy to make—just mix, pour, and bake!

Why You’ll Love This Crustless Quiche

✅ Low-Carb & Gluten-Free – No crust means fewer carbs and no gluten!
✅ Protein-Packed – Eggs and feta provide a high protein content for a filling meal.
✅ Loaded with Nutrients – Spinach and onions offer vitamins, minerals, and antioxidants.
✅ Perfect for Meal Prep – Make it ahead and enjoy it all week!
✅ Customizable – Add your favorite veggies, cheeses, or proteins.

Nutritional Benefits of the Ingredients

This crustless quiche is not only delicious but also highly nutritious. Here’s why each ingredient is great for you:

• Spinach: A powerhouse of iron, calcium, and vitamin K, spinach supports bone health and boosts immunity.
• Onions: Rich in antioxidants and anti-inflammatory properties, onions add flavor while supporting heart health.
• Feta Cheese: A tangy, protein-rich cheese that is lower in fat than other cheeses and provides a good dose of calcium.
• Eggs: A complete protein source, eggs help with muscle repair and keep you full longer.
• Milk: Adds creaminess and a boost of calcium and vitamin D for strong bones.

Ingredients for Spinach, Onion, and Feta Crustless Quiche

To make this easy, crustless quiche, you’ll need:

🟢 1 cup chopped fresh spinach – Provides vitamins and fiber
🧅 ½ onion, finely chopped – Adds sweetness and depth of flavor
🧀 ½ cup crumbled feta cheese – Brings a creamy, tangy taste
🥚 4 large eggs – The base of the quiche, adding protein and structure
🥛 ½ cup milk – Adds moisture and creaminess
🧂 Salt and pepper, to taste – For perfect seasoning

How to Make a Spinach, Onion, and Feta Crustless Quiche

Step 1: Preheat the Oven

Preheat your oven to 350°F (175°C) and grease a 9-inch pie dish with butter or non-stick spray.

Step 2: Sauté the Vegetables

In a pan over medium heat, sauté the chopped onions until they become soft and slightly caramelized (about 3–4 minutes). Add the chopped spinach and cook until wilted, about 2 minutes. Remove from heat and let cool slightly.

Step 3: Whisk the Egg Mixture

In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined.

Step 4: Combine the Ingredients

Add the sautéed spinach, onions, and crumbled feta to the egg mixture. Stir gently to distribute the ingredients evenly.

Step 5: Bake the Quiche

Pour the mixture into the greased pie dish and bake for 25–30 minutes, or until the quiche is set in the center and golden brown on top.

Step 6: Cool & Serve

Let the quiche cool for 5 minutes before slicing and serving. Enjoy warm, or store leftovers for an easy grab-and-go breakfast!

Serving Suggestions

This crustless quiche pairs well with:

🥗 Fresh green salad – A light and refreshing side
🍞 Whole-grain toast – For a balanced meal
🥑 Sliced avocado – Adds healthy fats
🫙 Greek yogurt or cottage cheese – Extra protein boost

Storage & Meal Prep Tips

✔️ Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days.
✔️ Freezing: Wrap individual slices in plastic wrap and freeze for up to 2 months. Reheat in the oven or microwave.
✔️ Make-Ahead: Prepare the mixture the night before, pour it into the dish, and bake fresh in the morning.

Variations & Customizations

One of the best things about this crustless quiche is that it’s highly customizable. Here are a few ideas:

🌶️ Spicy Kick: Add red pepper flakes or chopped jalapeños.
🥓 Extra Protein: Mix in cooked bacon, turkey, or chicken.
🫑 More Veggies: Try mushrooms, bell peppers, or tomatoes.
🧀 Different Cheese: Swap feta for cheddar, goat cheese, or mozzarella.

Why This Recipe is Perfect for a Healthy Lifestyle

Many people are turning to low-carb, keto-friendly, and gluten-free meals, and this crustless quiche fits the bill perfectly. It’s a great option for those who:

✅ Follow a low-carb diet
✅ Need a quick and easy breakfast
✅ Want a nutrient-dense meal
✅ Love savory, cheesy, and protein-packed dishes

By removing the traditional crust, this quiche remains light and healthy while still being incredibly flavorful.