Mediterranean Spinach Quiche

Table of Contents

This Mediterranean Spinach Quiche is a light, savory dish that’s rich in flavor and perfect for breakfast, brunch, or even dinner. It combines fresh spinach, creamy feta, and sun-dried tomatoes in a silky egg filling baked inside a golden, flaky crust. Every bite has a balance of earthy greens, tangy cheese, and aromatic herbs that give it a true Mediterranean character.

It’s simple to make, stores well, and tastes just as good reheated the next day — ideal for meal prep or entertaining guests.

Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Serves: 6–8

Ingredients

For the Crust (optional if using store-bought)

1 ¼ cups all-purpose flour

½ tsp salt

½ cup (1 stick) cold unsalted butter, cubed

3–4 tbsp ice water

(Or use a pre-made 9-inch pie crust to save time.)

For the Filling

1 tbsp olive oil

1 small onion, finely chopped

2 cloves garlic, minced

4 cups fresh spinach (or 1½ cups frozen, thawed and drained)

½ cup sun-dried tomatoes, chopped

½ cup crumbled feta cheese

¼ cup grated Parmesan cheese

1 cup milk (or half-and-half for a richer filling)

4 large eggs

½ tsp dried oregano

¼ tsp dried thyme

Salt and black pepper to taste

Optional Garnish

Fresh parsley or basil
Extra crumbled feta

Instructions

1. Preheat the Oven

Set your oven to 375°F (190°C).

2. Prepare the Crust

If making the crust from scratch, combine flour and salt in a bowl. Cut in butter until the mixture looks like coarse crumbs. Add ice water one tablespoon at a time until a dough forms. Shape into a disk, wrap in plastic, and chill for 20–30 minutes.

Roll it out and press into a 9-inch pie dish. Trim edges, prick the bottom with a fork, and pre-bake for 10 minutes.

(Skip this step if using store-bought crust.)

3. Sauté the Vegetables

In a skillet, heat olive oil over medium heat. Add onion and cook for 3 minutes until translucent. Add garlic and cook 30 seconds more.
Stir in spinach and cook until wilted (or just warmed through if using frozen). Remove from heat and let it cool slightly.

4. Prepare the Egg Mixture

In a mixing bowl, whisk together eggs, milk, oregano, thyme, salt, and black pepper. Add feta, Parmesan, and sun-dried tomatoes. Stir to combine.

5. Assemble the Quiche

Spread the spinach mixture evenly over the crust. Pour the egg mixture on top and gently stir or shake to distribute evenly.

6. Bake

Bake for 35–40 minutes, or until the center is set and the top is lightly golden.
Let it rest for 10 minutes before slicing.

7. Garnish and Serve

Top with fresh herbs or an extra sprinkle of feta before serving. Serve warm or at room temperature.

Tips

Drain the spinach well: Excess moisture can make the quiche soggy. Squeeze out as much liquid as possible.

Use room-temperature eggs and milk: Helps the filling bake evenly.

Pre-bake the crust: Prevents a soggy bottom and gives structure to the quiche.

Don’t overbake: The center should jiggle slightly when you remove it from the oven; it will set as it cools.

Make it ahead: You can bake it a day early and reheat slices in the oven or microwave.

Cheese matters: Feta adds tang, while Parmesan gives a nutty edge. You can adjust ratios to taste.

Variations

Crustless Version: Skip the crust and pour the mixture into a greased pie dish for a lighter, low-carb meal.

Add Protein: Include diced cooked chicken, turkey, or even smoked salmon.

Mediterranean Veggie Mix: Add chopped bell peppers, olives, or roasted zucchini.

Cheese Swap: Try goat cheese, ricotta, or mozzarella instead of feta for a milder flavor.

Dairy-Free Option: Use almond or oat milk and a dairy-free cheese alternative.

Mini Quiches: Pour the mixture into muffin tins for individual portions — perfect for meal prep or parties.

Q&A Section

Q: Can I freeze the quiche?
Yes. Cool completely, wrap tightly, and freeze for up to 2 months. Reheat in the oven at 350°F (175°C) until warmed through.

Q: How do I know when the quiche is done?
The edges should be firm and slightly golden, and the center should look set but still soft — not liquid.

Q: Can I use fresh tomatoes instead of sun-dried?
Yes, but remove the seeds to reduce moisture. Roast them briefly for a more concentrated flavor.

Q: What should I serve with it?
It pairs beautifully with a light salad, roasted potatoes, or a bowl of tomato soup.

Nutrition Breakdown (per slice, based on 8 servings)

Calories: 230

Protein: 11 g

Fat: 16 g

Carbohydrates: 10 g

Fiber: 2 g

Sugar: 3 g

Sodium: 370 mg

(Values may vary depending on crust type and cheese used.)

Conclusion

This Mediterranean Spinach Quiche captures the best of coastal flavors — fresh herbs, creamy feta, and rich eggs wrapped in a buttery crust. It’s nutritious, comforting, and adaptable enough for any occasion, from a casual brunch to a weekday dinner. Serve it with a simple salad or roasted vegetables for a wholesome, balanced meal that brings a little sunshine to your table.