🍳 Healthy Crustless Spinach & Cheese Quiche

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🍳 Healthy Crustless Spinach & Cheese Quiche

This recipe is a fantastic high-protein, low-carb option that fits perfectly into a healthy lifestyle. Since it has no crust, it’s much lighter than a traditional quiche but remains incredibly filling.

Prep time: 15 mins | Bake time: 35–40 mins | Yields: 6 slices

Ingredients

  • 6–8 Large Eggs (depending on the depth of your dish)

  • 1/2 cup Milk (Low-fat, Skim, or Unsweetened Almond milk works great)

  • 2 cups Fresh Spinach (roughly chopped)

  • 1 cup Shredded Cheese (Cheddar, Mozzarella, or Feta)

  • 1 Small Onion (finely diced)

  • 2 Green Onions (sliced, for that fresh pop of color)

  • Salt & Black Pepper (to taste)

  • 1 tsp Garlic Powder (or 2 cloves of fresh minced garlic)

  • Non-stick Cooking Spray or Butter (to grease the dish)

Instructions

1. Preparation

Preheat your oven to 190°C (375°F). Generously grease a 9-inch pie dish or tart pan (like the fluted white one in the photo) with cooking spray or a light coating of butter.

2. Sauté the Vegetables

In a skillet over medium heat, sauté the diced onions and spinach for about 3–4 minutes until the spinach is wilted and any excess moisture has evaporated.

Important: If the spinach is too watery, it will make the quiche soggy. Squeeze out any extra liquid if necessary.

3. Whisk the Base

In a large mixing bowl, whisk together the eggs, milk, garlic powder, salt, and pepper until well combined and slightly frothy.

4. Layer the Dish

Spread the sautéed spinach and onions evenly across the bottom of your prepared baking dish. Sprinkle about 3/4 of the cheese over the vegetables.

5. Pour and Top

Pour the egg mixture over the vegetables and cheese. Use a fork to gently move the ingredients around so the egg fills all the gaps. Sprinkle the remaining cheese and the sliced green onions on top.

6. Bake

Place in the oven and bake for 35–40 minutes. The quiche is done when the edges are golden brown and the center is firm (it shouldn’t jiggle when you move the pan).

7. Rest and Serve

Let the quiche rest for at least 5–10 minutes before slicing. This allows the eggs to set completely, making it easier to serve clean slices.

💡 Recipe Customizations

  • Protein Boost: Add cooked turkey bacon bits or diced lean ham to the filling.

  • Vegetable Variety: Feel free to add sautéed mushrooms, bell peppers, or steamed broccoli florets.

  • Weight Watchers Tip: Use egg whites for half of the eggs and fat-free cheese to significantly lower the Point value

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