Crustless Spinach, Sun-Dried Tomato & Feta Quiche
Yield: 6–8 servings
Prep Time: 15 minutes
Cook Time: 40–45 minutes
Total Time: 1 hour
Ingredients
Main Ingredients
- 8 large eggs
- 1 cup (240 ml) whole milk (or half-and-half for a richer quiche)
- ½ cup (120 ml) heavy cream (optional)
- 2 tablespoons olive oil
- 1 small onion, finely diced
- 3 garlic cloves, minced
- 5 cups fresh spinach (about 150 g), roughly chopped
- ¾ cup (100 g) sun-dried tomatoes, drained and sliced
- 1 cup (150 g) crumbled feta cheese
Optional Cheese
- ½ cup shredded mozzarella
- ¼ cup grated Parmesan
Seasonings
- 1 teaspoon salt (reduce to ½ teaspoon if feta is very salty)
- ½ teaspoon black pepper
- 1 teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon paprika
- Pinch of red pepper flakes (optional)
- 1 tablespoon chopped fresh parsley or dill
Equipment
- 9-inch (23 cm) pie dish or baking dish
- Mixing bowl
- Whisk
- Skillet
Instructions
Step 1: Preheat
Preheat the oven to 350°F (175°C).
Grease a 9-inch baking dish with butter or olive oil.
Step 2: Cook the vegetables
Heat olive oil in a skillet over medium heat.
Cook the onion for 4–5 minutes until softened.
Add garlic and cook for 30 seconds.
Add spinach and cook for 2–3 minutes, just until wilted.
Remove from the heat and let cool slightly.
Step 3: Make the egg mixture
In a large bowl, whisk together:
- Eggs
- Milk
- Heavy cream (if using)
- Salt
- Pepper
- Oregano
- Thyme
- Paprika
Whisk until smooth.
Step 4: Assemble
Spread the spinach mixture evenly in the baking dish.
Scatter over:
- Sun-dried tomatoes
- Feta cheese
- Mozzarella and Parmesan (if using)
Pour the egg mixture evenly over the fillings.
Sprinkle with fresh parsley or dill.
Step 5: Bake
Bake for 40–45 minutes, or until the center is just set and a knife inserted in the middle comes out clean.
If the top browns too quickly, loosely cover with foil for the final 10 minutes.
Step 6: Cool
Let the quiche rest for 10 minutes before slicing. This helps it hold its shape.
Nutrition (Approximate per serving, based on 8 servings)
- Calories: 230–270
- Protein: 16–18 g
- Carbohydrates: 5–7 g
- Fat: 17–20 g
- Fiber: 1–2 g
- Calcium: About 20% of daily needs
Health Benefits of the Ingredients
| Ingredient | Benefits |
|---|---|
| Eggs | Complete protein, choline, vitamins D and B12 |
| Spinach | Vitamins A, C, K, folate, iron, magnesium |
| Sun-dried tomatoes | Lycopene, vitamin C, potassium, concentrated tomato flavor |
| Feta cheese | Protein, calcium, phosphorus (also relatively high in sodium) |
| Onion | Antioxidants and prebiotic fiber |
| Garlic | Contains compounds that may support heart and immune health |
| Olive oil | Monounsaturated fats and polyphenols that support heart health |
| Herbs | Add flavor with beneficial plant compounds and minimal calories |
Variations
Mediterranean
Add:
- Kalamata olives
- Roasted red peppers
- Fresh basil
High-Protein
Add:
- Cooked chicken
- Turkey
- Smoked salmon
Vegetarian Deluxe
Add:
- Mushrooms
- Zucchini
- Bell peppers
- Broccoli
Dairy-Free
Use a plant-based milk and dairy-free feta alternative.
Keto-Friendly
Use heavy cream instead of milk and omit higher-carb vegetables if desired.
Storage
- Refrigerator: Up to 4 days in an airtight container.
- Freezer: Up to 2 months. Wrap slices individually before freezing.
Reheat in a 325°F (160°C) oven for about 10–15 minutes or microwave individual slices until warmed through.
Frequently Asked Questions (Q&A)
Q: Why is my quiche watery?
A: Spinach releases moisture as it cooks. Squeeze excess liquid from cooked spinach before adding it to the dish, and drain oil-packed sun-dried tomatoes well.
Q: Can I use frozen spinach?
A: Yes. Thaw it completely and squeeze out as much liquid as possible before using.
Q: Can I make this ahead of time?
A: Yes. Bake it the day before, refrigerate, and reheat when ready to serve.
Q: How do I know it’s done?
A: The center should be just set with only a slight jiggle, and a knife inserted in the middle should come out clean.
Q: Can I use another cheese?
A: Yes. Goat cheese, ricotta, cheddar, Swiss, Gruyère, or mozzarella all work well. Adjust the salt if using a less salty cheese.
Q: Can I add meat?
A: Yes. Cooked bacon, ham, turkey, sausage, or shredded chicken are all good additions. Be sure they are fully cooked before adding.
Q: Is this recipe gluten-free?
A: Yes. Because it has no crust, it is naturally gluten-free. Always check packaged ingredients if you need to avoid gluten completely.
Q: What can I serve with it?
A: It pairs well with a mixed green salad, roasted potatoes, fresh fruit, or crusty bread for a complete meal.
