This Classic Spinach & Feta Crustless Mushroom Quiche is light, savory, and packed with tender mushrooms, fresh spinach, creamy feta, and fluffy eggs. Naturally gluten-free and low in carbohydrates, it’s perfect for breakfast, brunch, meal prep, or a light dinner.

Ingredients (Serves 6)

For the Quiche

• 8 large eggs
• 1 cup (240ml) whole milk or half-and-half
• 1 tablespoon olive oil
• 8 oz (225g) mushrooms, sliced
• 3 cups fresh baby spinach, roughly chopped
• 1 small onion, finely diced
• 2 garlic cloves, minced
• 1 cup (150g) feta cheese, crumbled
• ½ cup (50g) shredded mozzarella or Swiss cheese (optional)
• 1 teaspoon dried oregano
• ½ teaspoon dried thyme
• ½ teaspoon sea salt
• ¼ teaspoon freshly ground black pepper
• ¼ teaspoon nutmeg (optional)

Optional Garnishes

• Fresh parsley, chopped
• Fresh dill
• Extra crumbled feta
• Cherry tomatoes

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Instructions

1. Prepare the Oven

• Preheat the oven to 375°F (190°C).
• Grease a 9-inch (23cm) pie dish or an 8×8-inch baking dish with olive oil or nonstick spray.

2. Cook the Vegetables

1. Heat the olive oil in a large skillet over medium heat.
2. Sauté the onion for 3–4 minutes until softened.
3. Add the mushrooms and cook for 5–6 minutes, until they release their moisture and begin to brown.
4. Stir in the garlic and cook for 30 seconds.
5. Add the spinach and cook until just wilted, about 2 minutes.
6. Remove from the heat and let cool slightly.

3. Prepare the Egg Mixture

1. In a large bowl, whisk together the eggs and milk until smooth.
2. Add the oregano, thyme, salt, pepper, and nutmeg (if using).
3. Stir in the crumbled feta and shredded mozzarella.

4. Assemble

1. Spread the cooked vegetable mixture evenly into the prepared baking dish.
2. Pour the egg mixture over the vegetables.
3. Gently stir once to distribute the ingredients evenly.

5. Bake

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

6. Serve

• Let the quiche rest for 10 minutes before slicing.
• Garnish with fresh parsley, dill, or extra feta if desired.

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Tips for the Best Crustless Quiche

• Cook the mushrooms until their moisture evaporates to avoid a watery quiche.
• Allow the vegetables to cool slightly before adding them to the eggs.
• Fresh spinach provides the best flavor, but frozen spinach (well-drained) works too.
• Don’t overbake; the quiche will continue to set as it cools.
• Let it rest before slicing for cleaner portions.

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Nutritional Information (Approximate Per Serving)

Based on 6 servings

• Calories: 255
• Protein: 18g
• Fat: 19g
• Saturated Fat: 8g
• Carbohydrates: 5g
• Fiber: 1g
• Net Carbs: 4g
• Sugar: 3g
• Sodium: 470mg

Nutrition values are approximate and will vary depending on the ingredients used.

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Nut Information

Contains Nuts?

• No. This recipe does not contain peanuts or tree nuts.

Common Allergens

• Eggs
• Milk (feta cheese, mozzarella, milk or half-and-half)

Nut-Free Status

• Naturally free of peanuts and tree nuts.

Cross-Contamination Advice

If preparing for someone with a severe nut allergy:

• Check the labels on the feta cheese, shredded cheese, and seasonings for any “may contain peanuts/tree nuts” statements.
• Use clean utensils, mixing bowls, and baking dishes to prevent cross-contact.

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Storage

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Wrap individual slices tightly and freeze for up to 2 months.
• Reheating: Warm in a 350°F (175°C) oven for 10–15 minutes or microwave for 1–2 minutes.

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Variations

Mediterranean Quiche

Add chopped sun-dried tomatoes, Kalamata olives, and fresh basil.

High-Protein Version

Mix in 1 cup of cooked diced chicken or turkey.

Vegetarian Deluxe

Add roasted red peppers, zucchini, and asparagus.

Dairy-Free Version

Use a dairy-free feta alternative and unsweetened almond or oat milk.

Keto Version

Replace the milk with heavy cream and omit the optional mozzarella for an even lower-carb dish.

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Frequently Asked Questions

Can I use frozen spinach?

Yes. Thaw it completely and squeeze out as much liquid as possible before adding it to the quiche.

Why is my quiche watery?

This usually happens when the mushrooms or spinach aren’t cooked long enough to remove excess moisture.

Can I make it ahead of time?

Yes. Bake it a day in advance and refrigerate. Reheat before serving or enjoy it cold.

Can I substitute another cheese?

Absolutely. Goat cheese, cheddar, Swiss, Gruyère, or Parmesan all work well.

Is this quiche gluten-free?

Yes. Since it has no crust, it’s naturally gluten-free. Always check packaged ingredients if cooking for someone with gluten sensitivity.

Can I add meat?

Yes. Cooked bacon, ham, turkey, or chicken make excellent additions.

What should I serve with this quiche?

Pair it with a fresh green salad, sliced avocado, roasted asparagus, fruit salad, or a bowl of tomato soup for a complete meal.