A savory, creamy, and protein-rich quiche packed with spinach, tangy sun-dried tomatoes, feta, and herbs. Since it has no crust, it’s simple to prepare and naturally lower in carbohydrates than traditional quiche.
Servings: 6
Prep Time: 15 minutes
Bake Time: 35–40 minutes
Total Time: ~55 minutes
Ingredients
- 6 large eggs
- 1 cup (240 ml) milk
- ½ cup (120 ml) heavy cream
- 2 cups fresh spinach, roughly chopped
- ½ cup (75 g) sun-dried tomatoes, drained and chopped
- ¾ cup (110 g) crumbled feta cheese
- ½ cup (50 g) shredded mozzarella
- ¼ cup finely diced onion
- 2 cloves garlic, minced
- 1 tbsp olive oil
- ½ tsp dried oregano
- ½ tsp Italian seasoning
- ¼ tsp black pepper
- ¼ tsp salt
- 2 tbsp fresh parsley, chopped
Optional
- ¼ tsp red pepper flakes
- ¼ cup sliced mushrooms
- 2 tbsp grated Parmesan
Instructions
1. Preheat the oven
Preheat your oven to 375°F (190°C).
Grease a 9-inch (23 cm) pie dish or similar baking dish with olive oil or nonstick spray.
2. Sauté the vegetables
Heat 1 tbsp olive oil in a skillet over medium heat.
Add the onion and cook for 2–3 minutes.
Add garlic and cook for about 30 seconds.
Add spinach and cook for 1–2 minutes, just until wilted.
Remove from the heat and let it cool slightly.
Important: Squeeze or drain excess liquid from the cooked spinach.
3. Prepare the egg mixture
In a large bowl, whisk together:
- Eggs
- Milk
- Heavy cream
- Oregano
- Italian seasoning
- Black pepper
- Salt
Whisk until smooth.
4. Add the fillings
Stir the spinach mixture into the eggs.
Add the chopped sun-dried tomatoes, feta, mozzarella, and parsley.
Mix gently.
5. Pour into the dish
Pour the mixture into the prepared pie dish.
Spread the vegetables and cheese evenly.
Sprinkle extra feta or Parmesan over the top if desired.
6. Bake
Bake uncovered for 35–40 minutes, or until the center is set and the top is lightly golden.
The center should have only a slight jiggle when the dish is gently moved.
7. Rest
Remove from the oven and allow the quiche to rest for 10 minutes before slicing.
Garnish with fresh parsley and serve warm.
Tips for the Best Crustless Quiche
- Drain the sun-dried tomatoes well so they don’t add excess oil.
- Remove as much moisture as possible from the spinach.
- Don’t overbake—the quiche can become rubbery.
- Let it rest before slicing for cleaner pieces.
- Use block feta for a creamier, more flavorful result.
Easy Variations
Spinach & Mushroom
Add ½ cup sautéed mushrooms.
Extra Cheesy
Add another ¼ cup mozzarella or Parmesan.
Spicy
Add red pepper flakes or finely diced jalapeño.
Mediterranean
Add sliced olives, oregano, and a little roasted red pepper.
Vegetable
Add finely chopped broccoli or zucchini, making sure excess moisture is removed first.
Air Fryer Method
For a smaller baking dish that fits your air fryer:
- Grease an oven-safe dish.
- Pour in the quiche mixture.
- Air fry at 320°F (160°C) for approximately 18–25 minutes.
- Check that the center is fully set.
- Rest for 5–10 minutes before slicing.
Cooking time varies depending on the dish depth and air fryer.
Nut & Allergy Information
The recipe contains no peanuts or tree nuts as written.
Contains: eggs and dairy.
Gluten-free: Yes, the basic recipe is naturally gluten-free. Check packaged sun-dried tomatoes and seasonings for cross-contact information.
Dairy-free: Use dairy-free milk, cream, and cheese alternatives.
For serious allergies, always check packaged ingredients and labels carefully.
Recipe Q&A
Can I use frozen spinach?
Yes. Thaw it completely and squeeze out as much water as possible before adding it.
Can I use fresh tomatoes instead of sun-dried tomatoes?
Yes, but remove excess seeds and moisture. Sun-dried tomatoes provide a more concentrated flavor.
Can I use only milk instead of cream?
Yes. Replace the cream with an additional ½ cup milk. The quiche will be slightly lighter.
Why is my quiche watery?
Usually this happens because the spinach or other vegetables contained too much moisture. Drain vegetables thoroughly before adding them.
Can I make it ahead?
Yes. Bake it, cool completely, cover, and refrigerate.
How long does it last?
Store refrigerated in an airtight container for 3–4 days.
Can I freeze it?
Yes. Cool completely, slice into portions, wrap well, and freeze for up to about 2 months. Thaw in the refrigerator before reheating.
How should I reheat it?
Reheat gently in an oven or air fryer until warmed through. Individual slices can also be microwaved.
Approximate Nutrition
Per serving, assuming 6 servings:
- Calories: ~280 kcal
- Protein: ~15 g
- Carbohydrates: ~8 g
- Fat: ~21 g
- Fiber: ~2 g
Nutrition is approximate and varies depending on the cheese, cream, and sun-dried tomatoes used.
Social Media Caption
SPINACH, SUN-DRIED TOMATO & FETA CRUSTLESS QUICHE!
Creamy eggs loaded with fresh spinach, flavorful sun-dried tomatoes, salty feta, and melty cheese.
No crust, easy preparation, and perfect for breakfast, brunch, lunch, or meal prep!
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