Crustless Feta and Spinach Breakfast Quiche
Start your day with a light yet satisfying dish that’s full of flavor and goodness. This Crustless Feta and Spinach Breakfast Quiche combines tender spinach, savory garlic, and tangy feta in a fluffy, protein-rich egg base—no crust needed! It’s easy to whip up, naturally gluten-free, and perfect for busy mornings, brunch gatherings, or meal prep. With minimal ingredients and maximum flavor, this wholesome quiche is sure to become a regular in your breakfast rotation.
Serves: 6
⏱ Prep Time: 10 minutes
⏱ Cook Time: 35–40 minutes
Vegetarian | Low-Carb | Gluten-Free
Ingredients:
1 tbsp olive oil or butter
1/2 small onion, finely chopped
2 cloves garlic, minced
4 cups fresh spinach, roughly chopped (or 1 cup frozen, thawed and drained)
6 large eggs
1/2 cup milk (dairy or non-dairy like almond or oat)
1/2 cup crumbled feta cheese
1/4 cup grated Parmesan (optional for extra flavor)
Salt and pepper, to taste
1/4 tsp dried oregano or dill (optional)
Instructions:
1. Preheat Oven:
Preheat your oven to 375°F (190°C). Lightly grease a 9-inch pie dish or quiche pan.
2. Sauté Veggies:
In a skillet, heat olive oil over medium heat. Sauté the onion for 2–3 minutes until soft. Add the garlic and spinach, cooking until the spinach is wilted. Remove from heat and let cool slightly.
3. Make the Egg Mixture:
In a large bowl, whisk together the eggs, milk, salt, pepper, and optional herbs. Stir in the feta and Parmesan.
4. Assemble the Quiche:
Add the sautéed spinach mixture to the egg mixture. Stir to combine, then pour into the greased baking dish.
5. Bake:
Bake for 35–40 minutes, or until the center is set and the top is lightly golden. Let cool for 5–10 minutes before slicing.
✅ Tips & Variations:
- Use kale, chard, or broccoli in place of spinach.
- Add chopped sun-dried tomatoes, roasted red peppers, or olives for a Mediterranean twist.
- Store leftovers in the fridge for up to 4 days — great for meal prep!
Nutrition
Calories: ~170–200 kcal
Protein: ~12–14g
Carbohydrates: ~3–5g
Fat: ~12–14g
Saturated Fat: ~5g
Cholesterol: ~200mg
Fiber: ~1g
Sugars: ~1–2g
Sodium: ~350–450mg
Calcium: ~150mg