This Spinach, Sun-Dried Tomato & Feta Crustless Quiche is a light, protein-packed meal that’s bursting with Mediterranean flavors. Made without a crust, it’s naturally lower in carbs, easy to prepare, and perfect for breakfast, brunch, lunch, or meal prep.

⏱️ Recipe Information

🛒 Ingredients

• 8 large eggs
• 1 cup whole milk (or half-and-half for a richer texture)
• ½ cup plain Greek yogurt
• 2 cups fresh spinach, roughly chopped
• ½ cup sun-dried tomatoes (oil-packed, drained and chopped)
• 1 cup crumbled feta cheese
• ½ cup shredded mozzarella cheese
• ¼ cup grated Parmesan cheese
• ¼ cup diced red onion
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• ½ teaspoon dried basil
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon red pepper flakes (optional)

👩‍🍳 Instructions

Step 1: Prepare the Oven

1. Preheat the oven to 375°F (190°C).
2. Lightly grease a 9-inch pie dish or 8×8-inch baking dish.

Step 2: Sauté the Vegetables

1. Heat the olive oil in a skillet over medium heat.
2. Cook the onion for 3–4 minutes until softened.
3. Add the garlic and cook for 30 seconds.
4. Stir in the spinach and cook until just wilted.
5. Remove from the heat and let cool slightly.

Step 3: Prepare the Egg Mixture

In a large bowl, whisk together:

• Eggs
• Milk
• Greek yogurt
• Oregano
• Basil
• Salt
• Black pepper
• Red pepper flakes (if using)

Whisk until smooth.

Step 4: Assemble

Fold the sautéed spinach mixture, chopped sun-dried tomatoes, feta, mozzarella, and Parmesan into the egg mixture.

Pour into the prepared baking dish.

Step 5: Bake

Bake for 40–45 minutes, or until the center is set and the top is lightly golden.

A knife inserted into the center should come out clean.

Step 6: Rest & Serve

Allow the quiche to rest for 10 minutes before slicing.

Serve warm or at room temperature.

💡 Tips for Success

• Drain the sun-dried tomatoes well to avoid excess oil.
• Let the quiche rest before slicing for cleaner pieces.
• Fresh spinach works best, but frozen spinach can be used—just thaw and squeeze out excess moisture.
• Avoid overbaking to keep the texture tender and creamy.

🌿 Variations

High-Protein

Add 1 cup cooked diced chicken or turkey.

Vegetarian Mediterranean

Mix in chopped olives, roasted red peppers, and fresh basil.

Low-Carb

Replace the milk with heavy cream for an even lower-carb option.

Extra Veggies

Add mushrooms, zucchini, or broccoli florets.

Cheese Swap

Substitute goat cheese, ricotta, or sharp cheddar for a different flavor profile.

🍽️ Serving Suggestions

• Mixed green salad
• Fresh fruit
• Roasted potatoes
• Whole-grain toast
• Avocado slices

🥡 Storage

Refrigerator: Store in an airtight container for up to 4 days.

Freezer: Wrap individual slices and freeze for up to 2 months.

Reheating:

• Oven: 350°F (175°C) for 10–15 minutes
• Microwave: 1–2 minutes until heated through

🥣 Nutrition (Per Serving)

Nutrition values are approximate and may vary depending on the ingredients used.

❓ Frequently Asked Questions

Can I make this quiche ahead of time?

Yes! Bake it a day in advance, refrigerate, and reheat before serving.

Can I use frozen spinach?

Absolutely. Thaw it completely and squeeze out as much moisture as possible before adding it to the mixture.

Is this quiche gluten-free?

Yes. Since there’s no crust, this recipe is naturally gluten-free (just ensure all packaged ingredients are certified gluten-free if needed).

Can I serve it cold?

Yes. It tastes delicious warm, at room temperature, or chilled, making it ideal for meal prep and packed lunches.

What can I substitute for feta?

Goat cheese, ricotta, cottage cheese, or shredded cheddar all work well depending on the flavor you’re after.