Spinach, Tomato & Cheese Crustless Quiche

This spinach, tomato & cheese crustless quiche is fluffy, cheesy, and packed with fresh vegetables. Made without a crust, it’s naturally lower in carbs while delivering plenty of protein and flavour. It’s perfect for breakfast, brunch, lunch, or easy meal prep.

Ingredients (Serves 6)

• 8 large eggs
• 1 cup whole or 2% milk
• ½ cup heavy cream (optional, for a richer texture)
• 2 cups fresh spinach, chopped
• 1 cup cherry tomatoes, diced
• 1 cup shredded mozzarella cheese
• ½ cup shredded cheddar cheese
• ¼ cup grated Parmesan cheese
• ½ small onion, finely diced
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• ½ tsp salt
• ¼ tsp black pepper
• 1 tbsp olive oil

Instructions

1. Preheat the oven to 375°F (190°C). Grease a 9-inch pie dish or baking dish.
2. Heat olive oil in a skillet over medium heat. Sauté the onion for 3 minutes, then add garlic and spinach. Cook until the spinach is wilted. Remove from heat.
3. In a large bowl, whisk together the eggs, milk, heavy cream, Italian seasoning, salt, and black pepper.
4. Stir in the mozzarella, cheddar, Parmesan, cooked spinach mixture, and diced tomatoes.
5. Pour the mixture into the prepared baking dish and spread evenly.
6. Bake for 40–45 minutes, or until the centre is set and the top is lightly golden.
7. Let rest for 10 minutes before slicing and serving.

Notes

• Drain excess moisture from the tomatoes to prevent a watery quiche.
• Fresh spinach provides the best texture, but frozen spinach can be substituted if thawed and well-drained.

Tips

• Add cooked bacon, ham, mushrooms, or bell peppers for extra flavour.
• Store leftovers in an airtight container for up to 4 days.
• Serve with a fresh green salad or fruit for a complete meal.

Nutritional Information (Per Serving, Approx.)

• Calories: 255
• Protein: 18g
• Carbohydrates: 5g
• Fat: 18g
• Fiber: 1g
• Sugar: 3g

Health Benefits

• High in protein to support muscle health and keep you satisfied.
• Spinach provides iron, vitamin K, folate, and antioxidants.
• Tomatoes are rich in vitamin C and lycopene, a powerful antioxidant.
• Cheese supplies calcium and protein for healthy bones.
• Crustless design makes it lower in carbohydrates than traditional quiche.

Q&A

Q: Can I prepare it ahead of time?
A: Yes! Bake it up to one day in advance and refrigerate. Reheat before serving.

Q: Can I freeze it?
A: Absolutely. Slice and freeze individual portions for up to 2 months.

Q: Can I substitute the cheeses?
A: Yes. Swiss, feta, Monterey Jack, or Gruyère all work well.

Q: Is this gluten-free?
A: Yes! This crustless quiche is naturally gluten-free as written.