Crustless • High-Protein • Low-Carb • Easy Breakfast or Brunch
Ingredients
Main Ingredients
- 8 large eggs
- 1 cup (240 ml) milk
- 2 cups fresh spinach, roughly chopped
- 1 cup cherry tomatoes, halved
- ¾ cup (100 g) feta cheese, crumbled
- ½ small onion, finely diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon dried oregano
- ¼ teaspoon red pepper flakes, optional
- ¼ cup (25 g) grated Parmesan cheese, optional
Optional Add-Ins
- ½ cup mushrooms, sliced
- ¼ cup chopped fresh parsley
- ¼ teaspoon Italian seasoning
- A small handful of fresh basil
Equipment
- 9-inch (23 cm) pie dish or quiche dish
- Mixing bowl
- Whisk
- Skillet
- Spatula
Instructions
1. Prepare the Oven
Preheat your oven to 375°F (190°C).
Lightly grease a 9-inch pie dish with olive oil or nonstick cooking spray.
2. Cook the Vegetables
Heat 1 tablespoon olive oil in a skillet over medium heat.
Add the diced onion and cook for 2–3 minutes, until softened.
Add the minced garlic and cook for another 30 seconds.
Add the chopped spinach and cook for 1–2 minutes, just until wilted.
Remove from the heat and allow the mixture to cool slightly.
3. Prepare the Tomatoes
If your cherry tomatoes are particularly juicy, gently pat them dry with paper towels. This helps prevent excess moisture in the quiche.
4. Make the Egg Mixture
Crack the eggs into a large bowl.
Add the milk, salt, black pepper, oregano, and optional red pepper flakes.
Whisk thoroughly until the eggs and milk are completely combined.
5. Assemble the Quiche
Spread the cooked spinach and onion mixture evenly across the bottom of the prepared pie dish.
Add the halved cherry tomatoes.
Sprinkle about ½ cup of feta over the vegetables.
Pour the egg mixture evenly over everything.
Top with the remaining feta and optional Parmesan.
6. Bake
Place the dish in the preheated oven.
Bake for approximately 30–40 minutes, or until the center is set and the top is lightly golden.
The center should look firm but may have a very slight jiggle when the dish is gently moved.
7. Rest Before Serving
Remove the quiche from the oven and let it rest for 5–10 minutes.
This allows the eggs to finish setting and makes slicing easier.
Cut into wedges and serve warm.
Serving Suggestions
Serve with:
- A fresh green salad
- Avocado slices
- Roasted vegetables
- Cucumber and tomato salad
- Fresh fruit
- Greek yogurt
For a Mediterranean-style meal, serve with cucumber, olives, tomatoes, and a little extra feta.
Storage
Refrigerator: Store covered in the refrigerator for up to 3–4 days.
Reheating: Warm individual slices in the microwave for about 30–60 seconds, or reheat in a 350°F (175°C) oven until warmed through.
Freezing: Allow the quiche to cool completely, wrap individual slices well, and freeze for up to about 2 months for best quality. Thaw overnight in the refrigerator before reheating.
Nutrition Estimate
Approximate per serving, assuming 6 servings and using whole milk:
- Calories: ~210–240
- Protein: ~15–17 g
- Carbohydrates: ~5–7 g
- Fiber: ~1–2 g
- Net Carbs: ~4–6 g
- Fat: ~14–16 g
- Saturated Fat: ~5–6 g
- Sodium: ~450–600 mg
Nutrition values are estimates and vary depending on the exact ingredients, feta, milk, and portion size.
Recipe Q&A
Q: Can I make this quiche without milk?
Yes. You can use unsweetened almond milk, another milk of your choice, or a little cream for a richer texture.
Q: Can I use frozen spinach?
Yes. Thaw it completely and squeeze out as much excess water as possible before adding it.
Q: Can I use another cheese instead of feta?
Absolutely. Goat cheese, mozzarella, cheddar, or ricotta can work well, although the flavor will be different.
Q: How do I prevent a watery quiche?
The most important step is removing excess moisture from the spinach and tomatoes. Cook the spinach first and pat very juicy tomatoes dry.
Q: Can I add chicken?
Yes. Cooked, chopped chicken can be added for extra protein. Make sure the chicken is fully cooked before adding it.
Q: Can I make it ahead of time?
Yes. Bake it ahead, refrigerate it, and reheat individual slices when needed.
Q: How do I know when it’s done?
The edges should be set and the center should no longer look liquid. A knife inserted near the center should come out mostly clean.
Q: Is this recipe crustless?
Yes. There is no pastry crust, which makes it simple and naturally lower in carbohydrates than a traditional crust-based quiche.
Q: Can I make mini versions?
Yes. Divide the mixture among greased muffin cups and bake until the centers are set, checking them earlier because smaller portions cook faster.
Q: Can I make it more Mediterranean?
Yes. Add olives, fresh basil, oregano, roasted red peppers, or a little extra feta for a Mediterranean-inspired version.
Helpful Tips
- Don’t overcook the spinach; just wilt it.
- Drain excess moisture from vegetables before assembling.
- Let the quiche rest before cutting.
- For the best texture, avoid overbaking.
- Feta is naturally salty, so taste the filling before adding extra salt if desired.