Spinach, Sun-Dried Tomato & Feta Crustless Quiche
This Spinach, Sun-Dried Tomato & Feta Crustless Quiche is a light yet satisfying dish packed with Mediterranean flavors. Made without a crust, it’s naturally low in carbohydrates, high in protein, and 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
Main Ingredients
8 large eggs
1 cup whole milk (or half-and-half for a richer texture)
½ cup plain Greek yogurt (optional, for extra creaminess)
1½ cups fresh spinach, chopped
½ cup sun-dried tomatoes, drained and chopped
1 cup crumbled feta cheese
½ cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
1 small onion, finely diced
2 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon dried oregano
½ teaspoon dried basil
¼ teaspoon paprika
½ teaspoon salt (reduce if feta is very salty)
¼ teaspoon black pepper
Optional Garnishes
Fresh parsley, chopped
Fresh basil leaves
Extra crumbled feta
Cherry tomatoes
Red pepper flakes
Instructions
Step 1: Prepare the Oven
Preheat oven to 375°F (190°C).
Grease a 9-inch pie dish or quiche dish with butter or cooking spray.
Step 2: Sauté the Vegetables
Heat olive oil in a skillet over medium heat.
Add onion and cook for 3–4 minutes until softened.
Stir in garlic and cook for 30 seconds.
Add spinach and cook for 1–2 minutes until wilted.
Remove from heat and allow to cool slightly.
Step 3: Prepare the Egg Mixture
In a large bowl, whisk together:
Eggs
Milk
Greek yogurt (if using)
Oregano
Basil
Paprika
Salt
Black pepper
Whisk until smooth.
Step 4: Add the Fillings
Stir into the egg mixture:
Cooked spinach mixture
Sun-dried tomatoes
Feta cheese
Mozzarella cheese
Parmesan cheese
Mix gently until evenly combined.
Step 5: Bake
Pour the mixture into the prepared baking dish.
Bake for 40–45 minutes, or until:
The center is set.
The top is lightly golden.
A knife inserted in the center comes out clean.
Step 6: Rest
Let the quiche rest for 10 minutes before slicing.
Garnish with fresh herbs and extra feta if desired.
Tips for Success
Drain the sun-dried tomatoes well if packed in oil.
Avoid overbaking to keep the quiche tender.
Let it rest before cutting for cleaner slices.
Freshly grated Parmesan adds the best flavor.
Squeeze excess moisture from the spinach if using frozen spinach.
Variations
Add sautéed mushrooms.
Mix in chopped roasted red peppers.
Use kale instead of spinach.
Add cooked turkey sausage or diced ham.
Replace feta with goat cheese.
Sprinkle with fresh dill for extra Mediterranean flavor.
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
Oven:
Bake at 325°F (165°C) for 10–15 minutes.
Microwave:
Heat individual slices for 45–60 seconds.
Air Fryer:
Reheat at 325°F (165°C) for 4–5 minutes.
Nut Information 🌰
This recipe contains NO peanuts or tree nuts as ingredients.
However, always check labels on:
Feta cheese
Mozzarella cheese
Parmesan cheese
Greek yogurt
Sun-dried tomatoes
Seasonings
Some brands may be manufactured in facilities that also process:
Almonds
Walnuts
Pecans
Cashews
Pistachios
Hazelnuts
Macadamia nuts
Brazil nuts
Peanuts (a legume and common allergen)
For individuals with severe nut allergies:
Purchase products clearly labeled nut-free whenever possible.
Read ingredient labels carefully.
Prevent cross-contact by using clean utensils, cutting boards, and cookware.
Approximate Nutrition (Per Serving)
Calories: 265
Protein: 18g
Carbohydrates: 6g
Fat: 19g
Saturated Fat: 8g
Fiber: 1g
Sugar: 3g
Sodium: 540mg
Cholesterol: 255mg
Frequently Asked Questions (Q&S)
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 quiche ahead of time?
A: Absolutely. Bake it a day ahead, refrigerate, and reheat before serving.
Q: Is this recipe gluten-free?
A: Yes. Since it has no crust, it’s naturally gluten-free. Always verify packaged ingredients if needed.
Q: Can I use a different cheese?
A: Yes. Goat cheese, cheddar, Swiss, Monterey Jack, or Gruyère are all excellent alternatives.
Q: How do I know when the quiche is done?
A: The center should be just set with a slight jiggle, and a knife inserted in the middle should come out clean.
Q: Can I add meat?
A: Yes. Cooked bacon, diced ham, shredded chicken, or turkey sausage are delicious additions.
Q: Can I make it dairy-free?
A: Yes. Use dairy-free milk, yogurt, and plant-based cheese alternatives designed for baking.
Q: Why is my quiche watery?
A: Excess moisture from spinach or sun-dried tomatoes can cause this. Be sure to drain and dry both well before mixing.
Q: What can I serve with this quiche?
A: It pairs beautifully with a Greek salad, fresh fruit, roasted potatoes, tomato soup, or toasted whole-grain bread.
Q: Can I meal prep this recipe?
A: Yes. Slice the cooled quiche into individual portions and store them in airtight containers for quick breakfasts, lunches, or light dinners throughout the week.
