Crustless Spinach and Feta Quiche

Crustless Spinach and Feta Quiche
Sonja_For The Pleasure Of Eating

Hey There!

Lovely to meet you!

I’m Sonja and “For The Pleasure Of Eating” is my food blog.

Whether you’re looking to shed a few pounds or discover new recipes, my blog is the perfect place to find ideas that impress your family and friends while creating a party in your mouth!

More about me and how I lost weight here.

 

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 200 calories for one piece and 12g protein.
On top of that you can freeze pieces and easily re-heat it in the microwave, for the perfect quick workday breakfast.

Why You Want to Make This

Crustless Spinach and Feta Quiche

Great for Weight Loss

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.

Dairy Free

The plant based milks bring us striaght to the next point: Dairy. Or rather the absence of it.
Being lactose intolerant, this was an important one for me, as any quiche with cows milk and cream tends to leave me queasy.
I don’t feel it impacts the great flavor. Quite the opposite.

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

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.

 

The Ingredients

Crustless Spinach and Feta Quiche_Ingredients

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

For my version of Crustless Spinach and Feta Quiche I used spinach, feta and cherry tomatoes. But 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.

 

The Process

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. 😉

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

Crustless Spinach and Feta Quiche_Process
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.

Crustless Spinach and Feta Quiche_Process

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 and 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.

Crustless Spinach and Feta Quiche_Process

 

This is with the spinach wilted:
Crustless Spinach and Feta Quiche

And the spinach added raw:

Crustless Spinach and Feta Quiche

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

Crustless Spinach and Feta Quiche

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.

Let me know in the comments if you made this. And I’d love to hear what your favourite variations are. 🙂

If sweet breakfast is more your thing, try my Apricot Almond Protein Oats, that have my secret for adding Protein Powder to make them extra creamy.

Or try my Buttermilk Sourdough Waffles with Protein with lots of different toppings, for the best waffles you ever had!

Crustless Spinach and Feta Quiche

Crustless Spinach and Feta Quiche

Crustless 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 200 calories for one piece and 12g protein.
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Breakfast, Dinner
Cuisine French
Servings 6
Calories 200 kcal

Ingredients
  

  • 3 cups chopped Spinach or other leafy greens
  • 1 cup cherry Tomatoes halved
  • 1 block Feta cheese about 200g, crumbled
  • 2/3 cup Cashew Milk or any non-dairy milk of choice
  • 1/4 cup unsweetened Soy Milk or any non-dairy milk of choice
  • 1 scoop Collagen Powder optional
  • 5 large eggs
  • 1 tsp Kosher salt or more to taste
  • 1/8 tsp freshly ground black pepper
  • 1/4 tsp freshly grated nutmeg

Instructions
 

  • Preheat the oven to 375°F (190°C). Grease a 9-inch pie dish or quiche pan with cooking spray or a little oil.
  • In a large skillet, wilt the chopped spinach over medium heat until it has shrunk, and excess moisture has evaporated, about 3-4 minutes. Remove from heat and set aside to cool.
  • This would be the best method to prepare the spinach. However, if you are a little lazy today or, like me, simply forgot this step, you can also just throw the chopped spinach into the dish raw and pour the egg mixture over it as below. The result is the spinach being more at the surface of the quiche, but it’s just as tasty.
  • In a mixing bowl, whisk together the cashew milk, soy milk, collagen powder (if using), eggs, salt, black pepper, and nutmeg until well combined.
  • Spread the wilted spinach evenly over the bottom of the prepared pie dish. Scatter the cherry tomato halves and crumbled feta cheese on top of the spinach.
  • Pour the milk and egg mixture over the spinach, tomatoes, and feta, ensuring it covers everything evenly.
  • Carefully transfer the quiche to the preheated oven and bake for 30-35 minutes, or until the centre is set and the top is golden brown.
  • Remove the quiche from the oven and let it cool for a few minutes before slicing and serving.
  • Serve the crustless quiche warm or at room temperature. It can be enjoyed on its own as a main dish or paired with a side salad or roasted vegetables.

Notes

The portion size of 6 pieces makes fairly large portions for a filling breakfast, which will keep you satisfied until your next meal. More "standard" portions would be 8.
You can briefly wilt the spinach as described, or, if you are in a hurry or forget (like I did in the photos…ahem), just throw it raw and chopped into the quiche pan and cover with the egg mixture. It won’t harm the flavour but be more visible on top. Which can be a good thing, depending on the look you are aiming for. I quite like the bright green of unwilted spinach.
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.
Feel free to customize this recipe by adding other vegetables, such as sautéed onions, bell peppers, or mushrooms, to the filling mixture. You can also experiment with different herbs and spices to enhance the flavour to your liking.
Total Estimated Nutrition per Portion:
Calories: Approximately 197-213
Fat: Approximately 14-16 grams
Protein: Approximately 12-14 grams
Carbohydrates: Approximately 5-7 grams
Fiber: Approximately 1-2 grams
Sugar: Approximately 1-2 grams

Nutrition

Calories: 200kcal
Nutrition Facts
Crustless Spinach and Feta Quiche
Amount per Serving
Calories
200
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Breakfast, Easy, Healthy, High Fibre, High Protein
Tried this recipe?Let us know how it was!

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