Cottage Cheese & Spinach Crustless Quiche
This Cottage Cheese & Spinach Crustless Quiche looks like a fantastic addition to your family’s rotation! Since it’s packed with protein and doesn’t require a crust, it’s a great “no-fuss” meal for a busy mom.
As per your request for full recipes, here are the complete details:
Cottage Cheese & Spinach Crustless Quiche
Prep time: 10 mins | Cook time: 35–40 mins | Servings: 6–8
Ingredients
1 ½ cups: Cottage cheese
6: Large eggs
2 cups: Fresh spinach, roughly chopped
1 cup: Shredded mozzarella or cheddar cheese
¼ cup: Grated Parmesan cheese
1 tsp: Garlic powder
½ tsp: Onion powder
To taste: Salt and black pepper
Optional: Pinch of nutmeg or crushed red pepper flakes
Instructions
Preheat and Prep: Preheat your oven to 375°F (190°C). Thoroughly grease a 9-inch pie dish or springform pan with butter or non-stick cooking spray.
Blend the Base: In a large bowl, whisk the eggs until smooth. Stir in the cottage cheese, garlic powder, onion powder, salt, and pepper. For a smoother, more “custardy” texture, you can blend the eggs and cottage cheese together in a blender before adding the other ingredients.
Fold in Greens and Cheese: Stir in the chopped fresh spinach and the shredded mozzarella or cheddar.
Bake: Pour the mixture into your prepared dish. Sprinkle the Parmesan cheese over the top for a golden crust.
Cook: Bake for 35–40 minutes, or until the center is set and the top is lightly golden brown.
Cool and Serve: Let the quiche rest for at least 5–10 minutes before slicing. This allows the internal structure to firm up so you get clean slices.
Why This Recipe Works
High Protein: The combination of eggs and cottage cheese makes this incredibly satiating.
Versatile: You can easily swap the spinach for sautéed mushrooms, bell peppers, or even leftover ham.
Meal Prep Friendly: This quiche reheats beautifully, making it perfect for quick breakfasts during the school week.
Nutritional Profile
Nutritional values can vary slightly by recipe, but a typical serving (approx. 1/4 of a 9-inch quiche) contains:
Calories: ~180 – 210 kcal.
Protein: 18g – 22g (significantly higher than traditional quiche).
Carbohydrates: 3g – 6g net carbs.
Fats: 10g – 13g (with about 4–5g of saturated fat) Vitamins & Minerals: Rich in Vitamin A (over 9,000 IU), Calcium (approx. 482mg), Iron, and Vitamin K.
Health Benefits
High Protein & Satiety: Cottage cheese nearly doubles the protein content compared to eggs alone, which helps stabilize blood sugar and keeps you feeling full longer.
Low Glycemic Index: The high-protein, low-carb nature prevents the blood sugar spikes common with flour-based crusts, making it ideal for the American Diabetes Association guidelines.
Bone Health: The combination of cottage cheese and other dairy (like mozzarella or feta) provides a substantial dose of calcium for bone density.
Antioxidant Rich: Spinach provides essential folate and antioxidants that support eye health and immune function.
Muscle Recovery: The 3:1 protein-to-carb ratio makes it an excellent post-workout meal.
Why It Works (Culinary Science)
Texture: Cottage cheese acts as a “moisture balancer.” Its high protein-to-fat ratio (3% fat vs. 36% in cream) allows the quiche to set firmly without collapsing, creating a creamy, custardy texture without heavy fats.
Convenience: It is highly meal-prep friendly; it can be made ahead and reheats well in the microwave without losing its texture