Spinach, Sun-Dried Tomato & Feta Crustless Quiche Recipe – A Healthy Low-Carb Breakfast
If you’re looking for a delicious, protein-packed breakfast that’s easy to prepare and naturally low in carbohydrates, this Spinach, Sun-Dried Tomato & Feta Crustless Quiche is an excellent choice. Made without a pastry crust, this healthy quiche is lighter than traditional versions while still delivering rich flavor and a creamy texture. Fresh spinach, tangy sun-dried tomatoes, and salty feta cheese combine beautifully with fluffy eggs to create a satisfying meal that’s perfect for breakfast, brunch, lunch, or even a light dinner.
This crustless quiche is ideal for busy mornings because it can be prepared ahead of time and stored in the refrigerator for several days. It’s also a fantastic option for meal prep, making it easy to enjoy a nutritious, homemade breakfast throughout the week. Whether you’re following a low-carb, keto-friendly, gluten-free, or high-protein eating plan, this versatile recipe is sure to become a favorite.
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Servings: 6
Ingredients
- 8 large eggs
- 1 cup milk (whole, low-fat, or unsweetened almond milk)
- 1 tablespoon olive oil
- 2 cups fresh spinach, roughly chopped
- ½ cup sun-dried tomatoes, drained and chopped
- 1 cup crumbled feta cheese
- ½ small onion, finely diced
- 2 cloves garlic, minced
- ¼ teaspoon black pepper
- ½ teaspoon salt (adjust depending on feta’s saltiness)
- ½ teaspoon dried oregano
- ¼ teaspoon paprika
- 2 tablespoons grated Parmesan cheese (optional)
Instructions
- Preheat your oven to 375°F (190°C) and lightly grease a 9-inch pie dish or baking dish.
- Heat olive oil in a skillet over medium heat. Sauté the onion for 3–4 minutes until softened.
- Add garlic and cook for 30 seconds until fragrant.
- Stir in the spinach and cook until wilted. Remove from heat and let cool slightly.
- In a large mixing bowl, whisk together the eggs, milk, salt, pepper, oregano, and paprika until smooth.
- Fold in the cooked spinach mixture, chopped sun-dried tomatoes, feta cheese, and Parmesan if using.
- Pour the mixture into the prepared baking dish and spread the ingredients evenly.
- Bake for 30–35 minutes, or until the center is set and the top is lightly golden.
- Let the quiche rest for 5–10 minutes before slicing and serving.
Nutrition Information (Approximate Per Serving)
- Calories: 220
- Protein: 15g
- Carbohydrates: 5g
- Fat: 16g
- Fiber: 1g
- Sugar: 3g
- Sodium: 480mg
Tips for the Best Crustless Quiche
- Squeeze excess moisture from the cooked spinach to prevent a watery quiche.
- Chop the sun-dried tomatoes into small pieces for even distribution.
- Allow the quiche to rest before slicing so it holds its shape.
- Use room-temperature eggs for a smoother texture.
- Add fresh herbs like basil, parsley, or dill for extra flavor.
Delicious Variations
- Add diced mushrooms for extra earthiness.
- Include cooked bacon, turkey sausage, or diced ham for more protein.
- Substitute goat cheese or shredded mozzarella for feta.
- Mix in roasted red peppers, zucchini, or broccoli.
- Add a pinch of crushed red pepper flakes for a spicy kick.
Storage and Reheating
Store leftover quiche in an airtight container in the refrigerator for up to 4 days. Reheat individual slices in the microwave for 30–60 seconds or warm in a 325°F (165°C) oven for about 10 minutes. You can also freeze slices for up to 2 months; thaw overnight in the refrigerator before reheating.
Why You’ll Love This Recipe
- Naturally gluten-free with no crust.
- High in protein to help keep you full.
- Low in carbohydrates and meal-prep friendly.
- Perfect for breakfast, brunch, lunch, or dinner.
- Easy to customize with your favorite vegetables and cheeses.
- Great for entertaining or holiday brunches.
Frequently Asked Questions
1. Can I make this quiche ahead of time?
Yes. Bake it a day in advance, refrigerate, and reheat before serving.
2. Is this crustless quiche keto-friendly?
Yes. With minimal carbohydrates and plenty of protein and healthy fats, it’s suitable for many low-carb and keto meal plans.
3. Can I use frozen spinach?
Absolutely. Thaw it completely and squeeze out as much liquid as possible before adding it to the egg mixture.
4. What type of feta works best?
Traditional block feta packed in brine provides the best flavor and creamy texture, though pre-crumbled feta also works.
5. Can I use dairy-free milk?
Yes. Unsweetened almond milk, oat milk, or soy milk can be substituted, though the texture may be slightly different.
6. How do I know when the quiche is done?
The center should be set with only a slight jiggle, and a knife inserted near the middle should come out clean.
7. Can I add more vegetables?
Certainly. Mushrooms, asparagus, kale, broccoli, roasted peppers, and zucchini all pair well with the spinach and feta.
8. What should I serve with crustless quiche?
Pair it with a fresh green salad, roasted potatoes, fruit salad, whole-grain toast, or a bowl of soup for a complete meal.
