A crustless quiche is an easy, protein-rich dish that’s perfect for breakfast, brunch, lunch, or even a light dinner. This version combines tender spinach, tangy sun-dried tomatoes, creamy feta cheese, and savory Parmesan for a flavorful, low-carb meal. Since there’s no pastry crust, it’s quicker to prepare while still delivering a rich, satisfying texture.

Preparation Time

Prep Time: 15 minutes
Cook Time: 35–40 minutes
Total Time: 50–55 minutes
Servings: 6
Difficulty Level: Easy

Ingredients

6 large eggs
½ cup milk or heavy cream
2 cups fresh spinach, chopped
⅓ cup sun-dried tomatoes, chopped (drained if packed in oil)
¾ cup crumbled feta cheese
¼ cup grated Parmesan cheese
1 small onion, finely diced
2 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon dried oregano
Salt, to taste
Freshly ground black pepper, to taste

Equipment Needed

9-inch pie dish or baking dish
Mixing bowl
Whisk
Skillet
Measuring cups and spoons
Cutting board
Knife
Spatula

Instructions

Step 1: Preheat the Oven

Preheat your oven to 375°F (190°C).

Lightly grease a 9-inch pie dish with cooking spray, butter, or olive oil.

Step 2: Cook the Vegetables

Heat olive oil in a skillet over medium heat.

Add the diced onion and cook for about 4–5 minutes until softened.

Stir in the minced garlic and cook for 30 seconds until fragrant.

Add chopped spinach and cook for 2–3 minutes, stirring frequently, until wilted.

Remove from heat and allow the mixture to cool slightly.

Step 3: Prepare the Egg Mixture

In a large mixing bowl:

Crack the eggs.
Add the milk or heavy cream.
Add oregano.
Season with a small amount of salt (remember feta and Parmesan are naturally salty).
Add black pepper.

Whisk until smooth and fully combined.

Step 4: Assemble the Quiche

Spread the cooked spinach mixture evenly in the prepared baking dish.

Scatter:

Sun-dried tomatoes
Feta cheese
Parmesan cheese

Pour the egg mixture evenly over the fillings.

Use a spoon to gently distribute ingredients if needed.

Step 5: Bake

Bake for 35–40 minutes, or until:

The center is fully set.
The top is lightly golden.
A knife inserted into the center comes out clean.

Step 6: Rest Before Serving

Allow the quiche to cool for 10 minutes before slicing.

This helps the eggs finish setting and makes cleaner slices.

Serving Suggestions

Serve with:

Mixed green salad
Fresh fruit
Roasted potatoes
Whole-grain toast
Avocado slices
Greek yogurt
Tomato cucumber salad

Chef Tips

Drain oil-packed sun-dried tomatoes well to prevent excess oil.
Do not overbake, as eggs can become rubbery.
Heavy cream creates a richer, creamier texture than milk.
Let the spinach cool slightly before mixing to prevent the eggs from cooking prematurely.
Taste the cheeses before adding extra salt.

Variations

Mediterranean

Add chopped olives and roasted red peppers.

Mushroom Version

Sauté 1 cup sliced mushrooms with the onions.

Protein-Packed

Add cooked diced chicken or turkey.

Vegetarian Deluxe

Include zucchini, broccoli, or asparagus.

Spicy

Add crushed red pepper flakes or diced jalapeños.

Herb Lovers

Use fresh basil, dill, parsley, or thyme.

Storage

Refrigerator

Store in an airtight container for up to 4 days.

Freezer

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

Thaw overnight in the refrigerator before reheating.

Reheating

Oven:

325°F (163°C) for 10–15 minutes

Microwave:

45–60 seconds per slice

Air Fryer:

320°F (160°C) for 4–6 minutes

Estimated Nutrition (Per Serving)

Calories: 210
Protein: 15 g
Carbohydrates: 5 g
Fiber: 1 g
Sugars: 2 g
Fat: 15 g
Saturated Fat: 7 g
Cholesterol: 205 mg
Sodium: 480 mg
Calcium: 220 mg
Iron: 2 mg
Vitamin A: 45% DV
Vitamin C: 18% DV

Nutrition values are estimates and may vary depending on the brands and quantities used.

Allergen Information

This recipe contains:

Eggs
Milk (milk or cream, feta, Parmesan)

It is naturally free from:

Peanuts*
Tree nuts*
Wheat
Gluten (verify packaged ingredients, especially sun-dried tomatoes and cheese, if needed for a strict gluten-free diet)
Soy*

*Always check ingredient labels for potential cross-contact during manufacturing if allergies are a concern.

Frequently Asked Questions

1. Can I use frozen spinach?

Yes. Thaw it completely and squeeze out as much moisture as possible before using to avoid a watery quiche.

2. Can I make it ahead of time?

Yes. Bake the quiche up to 2 days in advance, refrigerate, and reheat before serving.

3. Can I use heavy cream instead of milk?

Yes. Heavy cream makes the quiche richer and creamier.

4. How do I know when it’s done?

The center should be just set with only a slight jiggle. A knife inserted into the center should come out clean.

5. Can I substitute another cheese?

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

6. Why is my quiche watery?

Excess moisture from spinach or tomatoes is the most common cause. Drain vegetables well before assembling.

7. Can I make this dairy-free?

Yes. Use an unsweetened dairy-free milk and replace the cheeses with dairy-free alternatives. The flavor and texture will be different.

8. Is this recipe low carb?

Yes. Without a pastry crust, it’s relatively low in carbohydrates, making it suitable for many lower-carb eating plans.

9. Can I add meat?

Absolutely. Cooked bacon, ham, turkey sausage, or shredded chicken are excellent additions.

10. Can I serve it cold?

Yes. This quiche tastes delicious warm, at room temperature, or chilled, making it ideal for meal prep, picnics, or packed lunches.