Spinach, Tomato & Feta Crustless Quiche Recipe

Description

Spinach, Tomato & Feta Crustless Quiche is a delicious, healthy, and protein-packed breakfast or brunch recipe that combines creamy eggs, fresh spinach, juicy tomatoes, and tangy feta cheese in a simple crust-free dish. This light yet satisfying quiche delivers all the classic flavors of a traditional quiche without the extra pastry, making it a perfect option for low-carb meals, meal prep, or a nutritious family breakfast. The combination of tender spinach, sweet roasted tomatoes, and creamy feta creates a beautiful balance of flavors in every bite. Since there is no crust, the recipe is quicker to prepare and naturally lower in carbohydrates while still being filling and flavorful. This versatile dish can be served warm for breakfast, packed for lunch, or enjoyed as an easy dinner with a fresh salad or roasted vegetables. The colorful ingredients also make it a beautiful addition to any brunch table. Whether you follow a healthy lifestyle or simply love easy homemade recipes, this Spinach, Tomato & Feta Crustless Quiche is a simple and delicious meal that everyone will enjoy.

Ingredients

For the Quiche Base

8 large eggs
½ cup milk or heavy cream
½ teaspoon salt
½ teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon dried oregano
½ teaspoon onion powder

For the Vegetable Filling

3 cups fresh spinach, chopped
1 cup cherry tomatoes, halved
1 small onion, finely diced
2 garlic cloves, minced
1 tablespoon olive oil
¾ cup crumbled feta cheese
¼ cup grated Parmesan cheese
2 tablespoons fresh basil or parsley, chopped

Optional Additions

½ cup mushrooms, sliced
½ cup bell peppers, diced
½ cup cooked chicken or turkey
Red pepper flakes for spice

Step-by-Step Instructions

Prepare the Oven and Dish
Preheat the oven to 375°F (190°C). Lightly grease a 9-inch pie dish or baking dish with olive oil or cooking spray to prevent sticking.
Cook the Vegetables
Heat olive oil in a skillet over medium heat. Add diced onion and cook until softened. Add garlic and cook for another 30 seconds until fragrant. Add spinach and cook until wilted. Remove excess moisture from the spinach to prevent a watery quiche.
Prepare the Egg Mixture
In a large bowl, whisk together eggs, milk, salt, black pepper, garlic powder, onion powder, and oregano until smooth and well combined.
Assemble the Quiche
Spread the cooked spinach mixture evenly into the prepared baking dish. Add cherry tomatoes, feta cheese, and Parmesan cheese. Pour the egg mixture over the vegetables and gently mix to distribute the ingredients.
Bake the Quiche
Place the dish in the oven and bake for 35–45 minutes until the center is fully set and the top is lightly golden. A knife inserted in the center should come out clean.
Rest and Serve
Allow the quiche to cool for 5–10 minutes before slicing. Garnish with fresh basil or parsley and serve warm.

Tips, Notes & Q&A

Tips:

Remove extra water from spinach before adding it to the quiche to avoid a soggy texture.
Use room-temperature eggs for a smoother and more evenly cooked quiche.
Add fresh herbs at the end for a brighter flavor.
Do not overbake because the eggs can become dry.
For extra creamy texture, use a little heavy cream instead of milk.
Let the quiche rest before slicing so the pieces hold their shape.

Notes:

This crustless quiche is perfect for meal prep and can be stored in the refrigerator for up to 4 days.
You can enjoy it warm or cold depending on your preference.
Swap feta cheese with goat cheese, cheddar, or mozzarella for different flavors.
Add cooked protein like chicken, turkey, or salmon for a more filling meal.
Freeze individual slices for quick breakfasts during busy mornings.

Q&A:

Can I make this quiche ahead of time?
Yes. Prepare it ahead, refrigerate, and reheat slices in the oven or microwave before serving.

Can I use frozen spinach?
Yes. Thaw frozen spinach completely and squeeze out excess water before adding it.

Why is my quiche watery?
Extra moisture from vegetables is usually the reason. Always cook vegetables first and remove excess liquid.

Can I make this dairy-free?
Yes. Use dairy-free milk and replace feta with a dairy-free cheese alternative.

Servings & Nutrition

Servings: 6 slices
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: About 55 minutes

Approximate Nutrition Per Serving:
Calories: 230
Protein: 16g
Carbohydrates: 6g
Fiber: 2g
Fat: 16g
Sugar: 3g

Spinach, Tomato & Feta Crustless Quiche is a flavorful, nutritious, and easy recipe that brings together fresh vegetables, creamy eggs, and Mediterranean-inspired flavors. It is the perfect healthy breakfast, brunch, or meal-prep option for any day of the week.