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Spinach, Sun-Dried Tomato & Feta Crustless Quiche

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Spinach, Sun-Dried Tomato & Feta Crustless Quiche

This Spinach, Sun-Dried Tomato & Feta Crustless Quiche is a light, protein-packed, and flavor-filled dish that’s perfect for breakfast, brunch, lunch, or even a quick dinner. Made without a traditional pastry crust, this quiche is naturally lower in carbohydrates while still delivering a rich, creamy texture. Fresh spinach, tangy sun-dried tomatoes, and salty feta cheese combine beautifully with fluffy eggs and a touch of cream to create a savory, Mediterranean-inspired meal that’s both wholesome and satisfying. It’s easy to prepare, bakes in one dish, and can be enjoyed warm or cold, making it ideal for meal prep, holiday brunches, or busy weekday mornings. Serve it alongside a fresh green salad, roasted vegetables, or fresh fruit for a complete and delicious meal the whole family will love.

Ingredients For the Quiche

  • 8 large eggs
  • ½ cup whole milk
  • ½ cup heavy cream
  • 1 tablespoon olive oil
  • 1 small onion, finely diced
  • 2 garlic cloves, minced
  • 3 cups fresh spinach, roughly chopped
  • ½ cup chopped sun-dried tomatoes (oil-packed, drained)
  • 1 cup crumbled feta cheese
  • ½ cup shredded mozzarella cheese (optional for extra creaminess)
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon dried oregano
  • ½ teaspoon dried basil
  • ¼ teaspoon red pepper flakes (optional)

For Garnish

  • Fresh parsley, chopped
  • Fresh basil leaves
  • Extra crumbled feta
  • Cracked black pepper

Step-by-Step Instructions

Step 1: Preheat the Oven

Preheat your oven to 375°F (190°C). Lightly grease a 9-inch pie dish or an 8×8-inch baking dish with olive oil or nonstick cooking spray.

Step 2: Cook the Vegetables

Heat the olive oil in a skillet over medium heat. Add the diced onion and cook for 3–4 minutes until softened. Stir in the minced garlic and cook for 30 seconds. Add the spinach and cook just until wilted, about 2 minutes. Remove from the heat and allow the mixture to cool slightly.

Step 3: Prepare the Egg Mixture

In a large mixing bowl, whisk together the eggs, milk, heavy cream, salt, black pepper, oregano, basil, and red pepper flakes until smooth and well combined.

Step 4: Add the Fillings

Fold the cooked spinach mixture, chopped sun-dried tomatoes, crumbled feta cheese, and shredded mozzarella (if using) into the egg mixture. Stir gently until evenly distributed.

Step 5: Assemble

Pour the mixture into the prepared baking dish. Spread the fillings evenly so every slice contains spinach, tomatoes, and feta.

Step 6: Bake

Bake for 35–40 minutes, or until the center is set and the top is lightly golden. A knife inserted into the middle should come out clean.

Step 7: Rest

Remove the quiche from the oven and let it rest for 10 minutes before slicing. This allows the filling to firm up for clean, even slices.

Step 8: Serve

Garnish with fresh parsley, basil, extra feta, and cracked black pepper. Serve warm, at room temperature, or chilled.

Tips & Notes

  • Squeeze excess moisture from the cooked spinach to prevent a watery quiche.
  • Oil-packed sun-dried tomatoes provide the richest flavor; drain them well before using.
  • Feta adds a salty bite, so taste before adding extra salt.
  • Add chopped mushrooms, bell peppers, or cooked bacon for extra variety.
  • For an even fluffier texture, whisk the eggs thoroughly until slightly frothy.
  • Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the oven or microwave before serving.

Frequently Asked Questions

Can I make this quiche ahead of time?
Yes! Bake it a day in advance, cool completely, and refrigerate. Reheat individual slices as needed.

Can I freeze crustless quiche?
Absolutely. Wrap cooled slices individually and freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.

Can I substitute another cheese?
Yes. Goat cheese, cheddar, Swiss, or Gruyère all work well in place of feta.

Is this recipe low-carb?
Yes. Since it has no pastry crust, it’s naturally lower in carbohydrates than a traditional quiche.

What should I serve with it?
Pair it with a mixed green salad, roasted asparagus, fresh fruit, avocado slices, or toasted whole-grain bread for a balanced meal.

Servings & Nutrition

Servings: 6

Prep Time: 15 minutes

Cook Time: 40 minutes

Rest Time: 10 minutes

Total Time: 1 hour 5 minutes

Approximate Nutrition (Per Serving)

  • Calories: 275
  • Protein: 17 g
  • Carbohydrates: 5 g
  • Fat: 21 g
  • Saturated Fat: 9 g
  • Fiber: 1 g
  • Sugar: 3 g
  • Sodium: 520 mg
  • Calcium: 20% DV
  • Iron: 15% DV

This Spinach, Sun-Dried Tomato & Feta Crustless Quiche is a simple yet elegant recipe that combines creamy eggs, fresh spinach, tangy sun-dried tomatoes, and salty feta into one delicious Mediterranean-inspired dish. Perfect for breakfast, brunch, meal prep, or a light dinner, it’s packed with protein, naturally low in carbs, and full of fresh, vibrant flavor. Every slice is fluffy, cheesy, and satisfying, making it a recipe you’ll want to enjoy again and again.

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