Spinach, Onion, and Feta Crustless Quiche – A Healthy and Delicious Breakfast Option
If you’re looking for a nutritious, easy-to-make, and flavorful dish, this Spinach, Onion, and Feta Crustless Quiche is the perfect choice. Packed with protein, fiber, and vitamins, this dish is a fantastic low-carb, gluten-free alternative to traditional quiche, making it an excellent option for those following a healthy diet or looking to cut down on refined carbohydrates. Whether you’re meal prepping for the week, hosting a brunch gathering, or simply craving a savory and satisfying breakfast, this crustless quiche delivers on taste, texture, and nutrition. With fresh spinach, sautéed onions, and tangy feta cheese, every bite of this dish bursts with delicious flavors. Plus, since it’s crustless, it’s incredibly easy to make—just mix, pour, and bake!
Why You’ll Love This Crustless Quiche
✅ Low-Carb & Gluten-Free – No crust means fewer carbs and no gluten!
✅ Protein-Packed – Eggs and feta provide a high protein content for a filling meal.
✅ Loaded with Nutrients – Spinach and onions offer vitamins, minerals, and antioxidants.
✅ Perfect for Meal Prep – Make it ahead and enjoy it all week!
✅ Customizable – Add your favorite veggies, cheeses, or proteins.
Nutritional Benefits of the Ingredients
This crustless quiche is not only delicious but also highly nutritious. Here’s why each ingredient is great for you:
Spinach: A powerhouse of iron, calcium, and vitamin K, spinach supports bone health and boosts immunity.
Onions: Rich in antioxidants and anti-inflammatory properties, onions add flavor while supporting heart health.
Feta Cheese: A tangy, protein-rich cheese that is lower in fat than other cheeses and provides a good dose of calcium.
Eggs: A complete protein source, eggs help with muscle repair and keep you full longer.
Milk: Adds creaminess and a boost of calcium and vitamin D for strong bones.
Ingredients for Spinach, Onion, and Feta Crustless Quiche
To make this easy, crustless quiche, you’ll need:
🟢 1 cup chopped fresh spinach – Provides vitamins and fiber
🧅 ½ onion, finely chopped – Adds sweetness and depth of flavor
🧀 ½ cup crumbled feta cheese – Brings a creamy, tangy taste
🥚 4 large eggs – The base of the quiche, adding protein and structure
🥛 ½ cup milk – Adds moisture and creaminess
🧂 Salt and pepper, to taste – For perfect seasoning
How to Make a Spinach, Onion, and Feta Crustless Quiche
Step 1: Preheat the Oven
Preheat your oven to 350°F (175°C) and grease a 9-inch pie dish with butter or non-stick spray.
Step 2: Sauté the Vegetables
In a pan over medium heat, sauté the chopped onions until they become soft and slightly caramelized (about 3–4 minutes). Add the chopped spinach and cook until wilted, about 2 minutes. Remove from heat and let cool slightly.
Step 3: Whisk the Egg Mixture
In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined.
Step 4: Combine the Ingredients
Add the sautéed spinach, onions, and crumbled feta to the egg mixture. Stir gently to distribute the ingredients evenly.
Step 5: Bake the Quiche
Pour the mixture into the greased pie dish and bake for 25–30 minutes, or until the quiche is set in the center and golden brown on top.
Step 6: Cool & Serve
Let the quiche cool for 5 minutes before slicing and serving. Enjoy warm, or store leftovers for an easy grab-and-go breakfast!
Serving Suggestions
This crustless quiche pairs well with:
🥗 Fresh green salad – A light and refreshing side
🍞 Whole-grain toast – For a balanced meal
🥑 Sliced avocado – Adds healthy fats
🫙 Greek yogurt or cottage cheese – Extra protein boost
Storage & Meal Prep Tips
✔️ Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days.
✔️ Freezing: Wrap individual slices in plastic wrap and freeze for up to 2 months. Reheat in the oven or microwave.
✔️ Make-Ahead: Prepare the mixture the night before, pour it into the dish, and bake fresh in the morning.
Variations & Customizations
One of the best things about this crustless quiche is that it’s highly customizable. Here are a few ideas:
🌶️ Spicy Kick: Add red pepper flakes or chopped jalapeños.
🥓 Extra Protein: Mix in cooked bacon, turkey, or chicken.
🫑 More Veggies: Try mushrooms, bell peppers, or tomatoes.
🧀 Different Cheese: Swap feta for cheddar, goat cheese, or mozzarella.
Why This Recipe is Perfect for a Healthy Lifestyle
Many people are turning to low-carb, keto-friendly, and gluten-free meals, and this crustless quiche fits the bill perfectly. It’s a great option for those who:
✅ Follow a low-carb diet
✅ Need a quick and easy breakfast
✅ Want a nutrient-dense meal
✅ Love savory, cheesy, and protein-packed dishes
By removing the traditional crust, this quiche remains light and healthy while still being incredibly flavorful.
Final Thoughts – A Must-Try Recipe!
This Spinach, Onion, and Feta Crustless Quiche is a versatile, healthy, and delicious dish that works for breakfast, brunch, lunch, or dinner. With its rich, cheesy, and veggie-packed goodness, it’s a meal that everyone will love.
So, whether you’re meal prepping, cooking for a crowd, or just craving something savory, this quiche is a must-try recipe.
Spinach, Onion, and Feta Crustless Quiche Recipe
A Spinach, Onion, and Feta Crustless Quiche is the perfect solution for a healthy, satisfying, and delicious meal that requires little preparation and minimal effort. Packed with fresh spinach, savory onions, and tangy feta cheese, this quiche is perfect for breakfast, lunch, or dinner. Plus, it’s crustless, which makes it much lighter than traditional quiche and helps reduce carbohydrates, making it an ideal choice for anyone following a low-carb or gluten-free diet.
This quiche is an easy, versatile recipe that you can customize with other vegetables or cheeses depending on your preferences. It’s a great dish to make ahead of time, as it stores well in the refrigerator and can be eaten cold or reheated for a quick and healthy meal throughout the week.
Ingredients:
To make this healthy, crustless spinach, onion, and feta quiche, you’ll need the following ingredients:
1 tablespoon olive oil (for sautéing the vegetables)
1 medium onion, finely chopped
2 cups fresh spinach, chopped (you can use frozen spinach, but make sure to thaw and squeeze out excess moisture)
1/2 teaspoon garlic powder (or 2 cloves fresh garlic, minced)
6 large eggs
1/2 cup milk (you can use whole milk, almond milk, or any milk of your choice)
1/2 teaspoon salt (adjust to taste)
1/4 teaspoon black pepper
1/2 teaspoon dried oregano (optional for added flavor)
1 cup crumbled feta cheese (use full-fat or reduced-fat feta based on your preference)
1/2 cup shredded mozzarella cheese (optional, but adds a creamy texture)
1 tablespoon fresh parsley (for garnish, optional)
Instructions:
Step 1: Prepare the Vegetables
Sauté the Onion: Heat the olive oil in a large skillet over medium heat. Once the oil is hot, add the chopped onion and sauté for about 5-7 minutes, or until the onion becomes soft and translucent. You want the onions to release their sweetness and start to caramelize slightly. Stir occasionally to prevent burning.
Add Spinach and Garlic: Once the onion is softened, add the chopped spinach and garlic powder (or minced fresh garlic) to the skillet. Cook for another 2-3 minutes, stirring constantly until the spinach wilts and reduces in size. If you’re using fresh spinach, it will release water as it cooks. If you’re using frozen spinach, make sure to squeeze out any excess moisture before adding it to the pan to prevent the quiche from becoming watery.
Remove from Heat: Once the spinach is cooked and the garlic is fragrant, remove the pan from the heat and set it aside to cool for a few minutes.
Step 2: Prepare the Egg Mixture
Whisk the Eggs: In a medium bowl, crack the 6 eggs and whisk them together until well combined. You want the eggs to be fully mixed so the texture of the quiche will be smooth.
Add Milk and Seasoning: Add the milk, salt, pepper, and dried oregano (if using) to the eggs. Whisk again until everything is well combined. This will create the base custard for the quiche.
Step 3: Assemble the Quiche
Combine the Vegetables and Egg Mixture: Once the spinach and onion mixture has cooled slightly, add it to the egg mixture. Stir everything together until the vegetables are evenly distributed throughout the eggs.
Add the Cheese: Stir in the feta cheese and the mozzarella cheese (if using). The feta will add a tangy, creamy element to the quiche, while the mozzarella helps with the texture and creates a smoother finish.
Step 4: Bake the Quiche
Prepare the Baking Dish: Lightly grease a 9-inch pie dish or 8×8-inch square baking dish with cooking spray or a small amount of olive oil to prevent the quiche from sticking. You don’t need a crust for this quiche, so the dish itself is all you need.
Pour the Mixture into the Dish: Pour the prepared egg, spinach, and cheese mixture into the greased baking dish. Use a spatula to spread the mixture evenly.
Bake the Quiche: Place the quiche in the oven and bake for 30-40 minutes, or until the center is set and a toothpick inserted into the middle comes out clean. The quiche should be lightly golden on top and firm to the touch. If the top starts to get too dark before it’s done, you can loosely cover the quiche with aluminum foil and continue baking until fully set.
Cool and Serve: Once the quiche is finished baking, remove it from the oven and let it cool for about 10-15 minutes before slicing. This helps the quiche set further and makes it easier to cut clean slices.
Step 5: Garnish and Serve
If desired, garnish the quiche with some fresh parsley or chives for an extra pop of color and flavor. Serve it warm, at room temperature, or even cold, depending on your preference. The quiche pairs wonderfully with a fresh salad or a side of roasted vegetables for a complete, nutritious meal.
Why This Spinach, Onion, and Feta Crustless Quiche is Healthy
This crustless quiche is packed with nutritious ingredients, making it a healthy option for any meal of the day. Here’s why it’s so good for you:
High in Protein: The eggs in this recipe are a great source of protein, helping to keep you full and satisfied. Protein is essential for muscle repair, growth, and overall body function.
Packed with Veggies: The spinach and onions provide fiber, vitamins, and minerals, especially vitamin A, vitamin C, iron, and folate. Spinach, in particular, is known for its high levels of antioxidants, which support overall health and may help reduce inflammation.
Low-Carb and Gluten-Free: By omitting a crust, this quiche is naturally low in carbohydrates and gluten-free, making it suitable for people on low-carb, ketogenic, or gluten-free diets. It’s a great way to enjoy a satisfying meal without the added carbs found in traditional quiches or pies.
Healthy Fats: The use of olive oil and feta cheese adds healthy fats to the dish. Olive oil is a source of monounsaturated fats, which are beneficial for heart health and reducing inflammation.
Low in Calories: Without a crust and by using minimal cheese, this quiche is lower in calories compared to traditional quiche recipes, making it a great option for those watching their calorie intake.
Tips for Making the Perfect Spinach, Onion, and Feta Crustless Quiche
Use Fresh Spinach for Better Flavor: If you can, use fresh spinach rather than frozen spinach, as it will provide a fresher taste and better texture. If using frozen spinach, ensure you thaw and squeeze out excess water before adding it to the pan.
Customize the Cheese: While feta is delicious in this recipe, you can switch it up depending on your preferences. Try goat cheese, cheddar, or even Swiss cheese for a different flavor profile.
Add More Veggies: Feel free to add other vegetables to the quiche, such as bell peppers, tomatoes, zucchini, or mushrooms. Just be sure to sauté them first to reduce excess moisture, which can affect the quiche’s texture.
Make Ahead for Convenience: This quiche is perfect for meal prep. You can make it in advance and store it in the refrigerator for up to 4-5 days. Simply reheat individual slices in the microwave or oven when ready to serve.
Freeze for Later: You can freeze this quiche for up to 2-3 months. To reheat, thaw overnight in the refrigerator and then warm in the oven at 350°F until heated through.
Serving Suggestions
This crustless quiche can be served in a variety of ways:
For Breakfast: Enjoy a slice with a side of fresh fruit or a green smoothie for a balanced, nutritious breakfast.
For Lunch: Serve the quiche with a light salad of mixed greens and a drizzle of balsamic vinaigrette.
For Dinner: Pair the quiche with roasted vegetables, a side of quinoa, or a simple green salad for a wholesome and satisfying dinner.
For Brunch: Serve the quiche with fresh fruit, yogurt, and whole-grain toast for a delightful and hearty brunch.
Conclusion
This Spinach, Onion, and Feta Crustless Quiche is a versatile, healthy dish that’s easy to make and full of flavor. Whether you’re looking for a low-carb option, a gluten-free meal, or simply a delicious quiche with fewer calories, this recipe is a great choice. With the rich taste of spinach, the savory flavor of feta, and the sweet caramelized onions, this quiche is sure to become a favorite in your recipe rotation. It’s perfect for any time of day, whether as a breakfast, lunch, dinner, or even a snack.