A light, protein-rich, and flavourful crustless quiche packed with tender spinach, tangy sun-dried tomatoes, and creamy feta cheese. Perfect for breakfast, brunch, lunch, or meal prep.

Prep Time: 15 minutes
Cook Time: 40–45 minutes
Total Time: 55–60 minutes
Servings: 6

Ingredients

• 8 large eggs
• 1 cup (240 ml) whole milk (or half-and-half for a richer texture)
• ½ cup (120 ml) heavy cream (optional but recommended)
• 2 tablespoons olive oil
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 4 cups fresh spinach, roughly chopped
• ½ cup oil-packed sun-dried tomatoes, drained and chopped
• 1 cup (150 g) crumbled feta cheese
• ½ cup (50 g) shredded mozzarella or Parmesan (optional)
• 1 teaspoon dried oregano
• ½ teaspoon dried basil
• ¼ teaspoon paprika
• ½ teaspoon salt (reduce if feta is very salty)
• ¼ teaspoon black pepper
• ¼ teaspoon red pepper flakes (optional)

Equipment

• 9-inch pie dish or quiche pan
• Mixing bowls
• Whisk
• Skillet
• Measuring cups and spoons

Instructions

1. Prepare the Oven

• Preheat oven to 180°C (350°F).
• Grease a 9-inch pie dish with butter or cooking spray.

2. Cook the Vegetables

• Heat olive oil in a skillet over medium heat.
• Sauté onion for 3–4 minutes until softened.
• Add garlic and cook for 30 seconds.
• Stir in spinach and cook until wilted.
• Remove from heat.
• Mix in chopped sun-dried tomatoes and let cool slightly.

3. Make the Egg Mixture

In a large bowl whisk together:

• Eggs
• Milk
• Heavy cream (if using)
• Oregano
• Basil
• Paprika
• Salt
• Pepper
• Red pepper flakes

Whisk until completely smooth.

4. Assemble

• Spread the spinach mixture evenly in the prepared baking dish.
• Sprinkle feta and mozzarella over the vegetables.
• Pour the egg mixture evenly on top.

5. Bake

Bake for 40–45 minutes, or until:

• Centre is just set.
• Top is lightly golden.
• A knife inserted in the centre comes out clean.

6. Cool

Allow to rest for 10 minutes before slicing.

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Serving Suggestions

Serve with:

• Mixed green salad
• Sliced avocado
• Roasted potatoes
• Fresh fruit
• Whole-grain toast
• Greek yoghurt

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Storage

Refrigerator: Store in an airtight container for up to 4 days.

Freezer: Freeze individual slices for up to 2 months. Thaw overnight in the refrigerator.

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Reheating

• Microwave: 1–2 minutes.
• Oven: 175°C (350°F) for 10–15 minutes.
• Air Fryer: 160°C (320°F) for 4–6 minutes.

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Variations

• Add cooked bacon or ham.
• Use goat cheese instead of feta.
• Add mushrooms or bell peppers.
• Replace spinach with kale.
• Add chopped olives for a Mediterranean twist.
• Make it low-carb by omitting the milk and using extra cream.

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Nutrition (Approximate per serving)

• Calories: 275
• Protein: 17 g
• Carbohydrates: 6 g
• Fat: 20 g
• Saturated Fat: 9 g
• Fibre: 1 g
• Sugar: 3 g
• Sodium: 480 mg

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Nut Information

Nut-Free Ingredients

• Eggs
• Spinach
• Sun-dried tomatoes
• Feta cheese
• Milk
• Cream
• Olive oil
• Onion
• Garlic
• Herbs and spices

Contains

• ✔ Eggs
• ✔ Milk (dairy)

Does NOT Contain

• Peanuts
• Tree nuts
• Soy (unless present in your cheese brand)
• Wheat (naturally gluten-free if all ingredients are certified gluten-free)
• Fish
• Shellfish
• Sesame (unless included in seasoning blends)

Cross-Contamination Note:
If serving someone with a severe nut allergy, always check labels on feta cheese, shredded cheese, spices, and sun-dried tomatoes to ensure they were processed in a nut-free facility.

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Frequently Asked Questions

Can I use frozen spinach?

Yes. Thaw completely and squeeze out as much moisture as possible before using.

Can I make it ahead?

Absolutely. Bake the quiche a day in advance, refrigerate, and reheat before serving.

Why is my quiche watery?

Too much moisture from spinach or tomatoes. Drain the sun-dried tomatoes well and squeeze excess water from the spinach.

Can I make it crustless and keto?

Yes. Use heavy cream instead of milk and avoid any high-carb additions.

Can I use another cheese?

Yes. Goat cheese, Swiss, cheddar, Gruyère, or mozzarella all work well.

How do I know when it’s done?

The centre should be just set with a slight jiggle. It will continue to firm up as it cools.

Can I freeze leftovers?

Yes. Wrap individual slices tightly and freeze for up to 2 months.

Is this gluten-free?

Yes, provided all packaged ingredients (especially cheeses and seasonings) are certified gluten-free.

What pairs well with this quiche?

A crisp green salad, roasted vegetables, fresh fruit, or a bowl of soup make excellent accompaniments.