Honestly, between editing the latest documentary footage for Foundry Lux and getting my daughter ready for the day, my mornings are usually an absolute blur. My sister-in-law and I are always trying to hit our protein goals, but we definitely do not have the time to stand over a stove cooking complex breakfasts every single day. That’s exactly how this Spinach, Sun-Dried Tomato & Feta Crustless Quiche became a permanent fixture in our Sunday meal prep routine.
Ingredients You’ll Need
This recipe relies on a few flavorful ingredients to do all the heavy lifting. Here is what you will need:
6 large eggs & 1 cup liquid egg whites: Mixing whole eggs with egg whites keeps the quiche incredibly fluffy while massively boosting the protein content.
1/2 cup low-fat cottage cheese: Trust me on this! Blending cottage into the egg mixture makes the quiche ridiculously creamy and adds even more protein.
2 cups fresh baby spinach: Roughly chopped.
1/3 cup sun-dried tomatoes (oil-packed): Drained well and roughly chopped. They add an intense, sweet-tart flavor.
1/2 cup crumbled feta cheese: The absolute perfect salty pairing for the tomatoes.
1/4 cup red onion: Finely diced for a little savory bite.
1 tsp garlic powder & 1/2 tsp dried oregano: For a classic Mediterranean flavor profile.
Salt and freshly cracked black pepper: To taste.
Step-by-Step Method
Preheat and Prep: Preheat your oven to 375°F (190°C). Generously grease a 9-inch deep-dish pie pan or a square baking dish with non-stick cooking spray so the eggs don’t stick to the bottom.
Blend the Base: In a blender, combine the 6 whole eggs, liquid egg whites, cottage cheese, garlic powder, oregano, salt, and pepper. Blend on high for about 15 seconds until it is completely smooth and frothy. (If you don’t have a blender, just whisk it all together vigorously in a large bowl!).
Layer the Fillings: Spread your chopped spinach, sun-dried tomatoes, diced red onion, and crumbled feta evenly across the bottom of your greased baking dish.
Combine: Carefully pour the blended egg mixture directly over the vegetables and cheese in the dish. Give it a very gentle stir with a fork just to make sure everything is evenly distributed.
Bake to Perfection: Bake uncovered for 35-45 minutes. You will know it is done when the edges are golden brown and the center is completely set (it shouldn’t jiggle when you gently shake the pan).
Cool and Slice: Let the quiche rest for at least 10-15 minutes before slicing. This allows the eggs to fully set so you get perfectly clean, beautiful slices!
My Top Cooking Tips
Drain the tomatoes: Sun-dried tomatoes packed in oil are packed with flavor, but you need to drain them well and pat them dry with a paper towel. If you add too much of that extra oil into the egg mixture, your quiche can become greasy.
Wilt the spinach (optional): I usually just use fresh, raw chopped spinach because it cooks down perfectly in the oven. But if you have the time, quickly sautéing the spinach and onions in a pan first can deepen the flavors!
The toothpick test: Just like baking a cake, you can insert a knife or toothpick into the direct center of the quiche. If it comes out clean, your eggs are perfectly cooked.
Serving Suggestions
This crustless quiche is incredibly versatile. For breakfast, I usually enjoy a slice entirely on its own with a hot cup of black coffee. If we are eating it for a quick, high-protein lunch, it pairs perfectly with a light, mixed greens salad dressed with a simple lemon vinaigrette. If you like a little heat, a dash of hot sauce right on top is absolutely fantastic!
Approximate Nutrition Info (Per Serving)
(Note: Makes 6 generous slices. Macros are approximate).
Calories: 180 kcal
Protein: 18g
Carbohydrates: 6g
Fat: 9g
Conclusion
There you have it—a savory, satisfying, and completely foolproof breakfast that keeps your macros in check. Honestly, making this Spinach, Sun-Dried Tomato & Feta Crustless Quiche takes so much stress out of our busy weekday mornings. Give it a try for your next meal prep session, and feel free to get creative by tossing in whatever leftover roasted veggies you have in the fridge!
Frequently Asked Questions (FAQs)
1. Can I freeze this crustless quiche? Yes, it freezes beautifully! Let it cool completely, slice it into individual portions, and wrap each slice tightly in plastic wrap or foil. Store them in a freezer-safe bag for up to 2 months. You can reheat them straight from frozen in the microwave for about 2 minutes.
2. Can I use frozen spinach instead of fresh? Absolutely. Just make sure you thaw the frozen spinach completely and squeeze out all the excess water using a clean kitchen towel. If you skip this step, your quiche will turn into a watery mess!
3. What can I use instead of cottage cheese? If you aren’t a fan of cottage cheese (even though you can’t taste it once it’s blended!), you can easily substitute it with plain Greek yogurt, ricotta cheese, or even just a splash of heavy cream or unsweetened almond milk.
4. Why did my quiche deflate after taking it out of the oven? A little bit of deflation is totally normal as the eggs cool and the steam escapes! Blending the cottage cheese and eggs introduces a lot of air, making it puff up like a soufflé in the oven, but it will naturally settle as it rests.
5. Can I bake this in a muffin tin? Yes! This recipe is perfect for making mini egg bites. Just divide the veggie fillings into a greased 12-cup muffin tin, pour the egg mixture over the top, and bake at 375°F for about 18-22 minutes until set.