Crustless Spinach and Feta Quiche

Crustless Spinach and Feta Quiche is one of those incredibly easy, yet nutritious and filling breakfasts that helped me with my weight loss. High in protein from the eggs, lots of fibre from the added veggies and satisfying tangy cheese flavour from the feta, this has everything you need to start your day right. All with just about 170 calories for one piece and 11g protein.
On top of that you can freeze pieces and easily re-heat it in the microwave, for the perfect quick workday breakfast.

 

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• Why You Will Love This
• The Ingredients
• How to Make This
• Meal Prep

Why You Will Love This 

TL;DR

• High in Protein, Low in Calories – About 170 calories and 11g protein per slice makes this a satisfying and light start to the day.
• Perfect for Weight Loss – No crust means fewer calories and less fuss. No cream, but still creamy thanks to soy milk (and optional collagen).
• Freezer-Friendly & Meal Prep Hero – Make once, slice, freeze, and microwave as needed for quick weekday breakfasts.
• Quick & Easy to Make – Just 10 minutes of prep, then into the oven it goes while you enjoy your morning brew.
• Flexible Recipe – Use whatever veggies or cheese you have—mushrooms, broccoli, Emmental, even ham all work beautifully.
• Nutritious & Filling – Lots of fibre from spinach and other veg, plus the satisfying tang of feta make this both healthy and tasty.

Simple, flexible, and practical—this quiche has been a breakfast staple for a reason.

Great for Weight Loss

This was one of my go-to breakfasts during my weight loss journey, so I adapted it to fit my strategy.

The first step, compared to standard quiche, was for me to skip the crust, which is usually made from all butter pastry. That would not only add work and calories, but also impact how easy it is to reheat for meal prep, since it goes soggy quickly. Which is why leaving it out was the ideal solution for all those quibbles I had with it.

While experimenting with adding protein to as many meals as I can, I added some flavourless collagen powder here (not sponsored or affiliated), to up the content. That’s entirely optional of course, as it doesn’t add any flavour. However, it does add a tiny bit of creaminess, which is great, since I’m not using cream here, as many quiche recipes do.
That is also the reason I used 2 different types of plant milk: Unsweetened almond, to keep calories low and soy, to add creaminess back in plus even more protein.

Versatile

Of course you can vary the base recipe endlessly, by adding different vegetables and other add-ins. I also love this with fried mushrooms and grated Emmental cheese, maybe some ham, if you like. Or just throw in any leftover veg from your fridge, maybe softening things like carrots or broccoli a little, to have everything bake evenly. But in general this recipe is both forgiving and flexible, which is yet another reason to love it.

Super Convenient and Quick

This Crustless Spinach and Feta Quiche comes together in about 10 minutes, then happily bakes in the oven while you make yourself a nice cup of coffee. Or tea. You can freeze it in pieces and just microwave for busy mornings and have a healthy, veggie and protein packed breakfast within minutes.

Ingredient Notes

For my version of Crustless Quiche I used:

• Eggs – Making the classic quiche part
• I used almond milk and unsweetened soy milk (for the creaminess) – as for me, while cheese is fine due to the bacteria making digesting the lactose easier.
• Spinach and cherry tomatoes – Any sort of greens will work fabulously. Or none at all, if you want the pure cheese version. Though I strongly advise to add veggies, as Crustless Quiche is such an easy way to add to your 5-a-day.
• Feta – Giving this quiche a low calorie cheese kick

Considering the versatility, as long as you have eggs, some sort of milk, cheese and some veggies in your fridge, you can make this. 

Equipment Used

measuring jug

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whisk

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Saucepan

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chopping board

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knife

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pie dish

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How to Make this

Preheat the oven to 375°F (190°C). Grease a 9-inch pie dish or quiche pan with cooking spray or a little oil.

Choose if you want to wilt your Spinach. Or be lazy.

While most is just an assembly job, you can briefly wilt the spinach as described below in the recipe. Or, if you are in a hurry or forget (like I did in the first batch of photos…ahem), just throw it raw and chopped into the quiche pan and cover with the egg mixture. It won’t harm the flavour and be more visible on top, which I personally find quite pretty. If you wilt it, it will give you a more risen, even top, not showing much green. So for hiding it from veggie haters, go with the wilting. 😉

Mix

In short: Whisk eggs, milk, spices, and, if using, collagen powder together.
Stir in the feta.

Wilt Spinach

If you’d like the greens a bit more hidden, wilt them in the pan. I added some minced garlic and nutmeg, as I just love the nutmeg taste with spinach.

Assemble

Slice most of your cherry tomatoes in half. If you want a pretty vine of them on top, as I did in my wilted spinach version, leave some of them whole and on the vine.

Layer everything in your greased pie dish.

Bake

Bake in the preheated oven for about 30-40 minutes or until the Crustless Feta Quiche is mostly set, but has a bit of wobble left and the top is golden brown. You don’t want to overcook this, or it will lose the lovely creamy texture. 

This is with the spinach wilted:

And the spinach added raw:

Enjoy your delicious, easy and healthy Crustless Spinach and Feta Quiche slightly warm. Or cold, if you prefer.

Meal Prep

I often made this on my weekend, to eat leftovers during the week. But also just froze pieces of it in containers or freezer bag, to grab them for a super quick breakfast when I had no time to cook anything healthy. The microwave works really well here, as you can just stick it in there on a plate, since Crustless Spinach and Feta Quiche is supposed to be soft and squishy. Just make sure it’s heated all the way through, as it has eggs.

Other recipes you might enjoy

Now I’d love to hear from you in the comments!

Have you tried this? Did you enjoy it?
What other recipes would you like to see?

And if you enjoyed this recipe, please consider rating, sharing, or leaving a comment – your feedback truly helps my blog grow!

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