Spinach Mushroom Feta Crustless Quiche

Description

Spinach Mushroom Feta Crustless Quiche is a light, savory, and protein-packed dish filled with tender mushrooms, fresh spinach, creamy feta cheese, and fluffy eggs. This easy low-carb quiche is perfect for breakfast, brunch, meal prep, or a healthy lunch. Without the crust, it’s simple to make while still delivering rich comforting flavor.

Ingredients

8 large eggs
½ cup milk or heavy cream
1 tablespoon olive oil
1 cup mushrooms, sliced
2 cups fresh spinach
¾ cup crumbled feta cheese
½ small onion, diced
2 cloves garlic, minced
½ teaspoon salt
½ teaspoon black pepper
½ teaspoon dried oregano or thyme
Optional: chopped parsley for garnish

Instructions

Preheat oven to 375°F (190°C) and grease a pie dish or baking pan.
Heat olive oil in a skillet over medium heat.
Sauté onions and mushrooms until softened, about 5 minutes.
Add garlic and spinach, cooking until spinach wilts. Remove from heat.
In a large bowl, whisk eggs, milk, salt, pepper, and oregano.
Stir in cooked vegetables and feta cheese.
Pour mixture into prepared baking dish.
Bake for 30–35 minutes until center is set and top is lightly golden.
Let cool for 5–10 minutes before slicing and serving.

Notes

Fresh spinach works best, but frozen spinach can be used if drained well.
Feta adds a salty tangy flavor, so adjust salt carefully.
Quiche firms up more as it cools slightly.

Tips

Add diced tomatoes or bell peppers for extra color and flavor.
Use a mix of cheeses for extra richness.
Great for meal prep and reheats well.

Servings

6 servings

Nutritional Info (Approx. Per Serving)

Calories: 210
Protein: 15g
Carbohydrates: 4g
Fat: 15g
Fiber: 1g

Benefits

High in protein
Low-carb and gluten-free
Great make-ahead breakfast
Packed with vegetables
Easy healthy meal option

Q&A

Can I make it dairy-free?

Yes, use dairy-free milk and omit feta or use dairy-free cheese.

Can I freeze it?

Yes, freeze slices individually for up to 2 months.

How do I store leftovers?

Refrigerate in an airtight container for up to 4 days.

Can I add meat?

Absolutely—cooked bacon, sausage, or chicken work great.

What can I serve with it?

Salad, fruit, roasted potatoes, or toast.