Spinach, Sun-Dried Tomato & Feta Crustless Quiche

Description

Spinach, Sun-Dried Tomato & Feta Crustless Quiche is a simple, flavorful, and satisfying baked egg dish packed with tender spinach, tangy sun-dried tomatoes, creamy feta cheese, and aromatic herbs. Unlike a traditional quiche, this version skips the pastry crust, making it lighter, easier to prepare, and naturally lower in carbohydrates.

The eggs bake into a soft, creamy custard while the feta becomes slightly golden around the edges. Sun-dried tomatoes add a concentrated sweet-tangy flavor, while spinach brings freshness, color, and nutrients. A little garlic, onion, oregano, and black pepper round out the Mediterranean-inspired flavors.

This crustless quiche is ideal for breakfast, brunch, lunch, meal prep, or a light dinner. It can be served warm with a fresh salad, or chilled and sliced for an easy grab-and-go meal.

One of the best things about this recipe is its flexibility. You can add mushrooms, bell peppers, zucchini, olives, herbs, or even cooked chicken. It also reheats beautifully, making it a practical recipe for busy weekdays.

Recipe Details

Recipe Name: Spinach, Sun-Dried Tomato & Feta Crustless Quiche
Category: Breakfast / Brunch / Lunch
Cuisine: Mediterranean-inspired
Prep Time: 15 minutes
Cook Time: 35–40 minutes
Total Time: 50–55 minutes
Servings: 6
Difficulty: Easy

Ingredients

For the Quiche

• 8 large eggs
• ½ cup milk
• ½ cup plain Greek yogurt
• 2 cups fresh baby spinach
• ½ cup sun-dried tomatoes, drained and chopped
• ¾ cup crumbled feta cheese
• ½ small yellow onion, finely diced
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• ½ teaspoon dried oregano
• ½ teaspoon black pepper
• ¼ teaspoon salt
• ¼ teaspoon smoked paprika, optional
• 2 tablespoons chopped fresh parsley
• ¼ cup shredded mozzarella, optional

For Garnish

• Extra crumbled feta
• Fresh parsley
• A few sliced sun-dried tomatoes
• Freshly cracked black pepper
• Lemon zest, optional

Instructions

1. Preheat the Oven

Preheat your oven to 375°F (190°C).

Lightly grease a 9-inch pie dish or similar baking dish with olive oil or nonstick cooking spray.

Greasing the dish is important because the crustless quiche can otherwise stick around the edges.

2. Sauté the Onion and Garlic

Heat one tablespoon of olive oil in a skillet over medium heat.

Add the diced onion and cook for approximately 3–4 minutes, until softened.

Add the minced garlic and cook for another 30–60 seconds, just until fragrant.

Be careful not to burn the garlic because it can become bitter.

3. Add the Spinach

Add the fresh spinach to the skillet.

Cook for approximately 1–2 minutes, stirring frequently, until the spinach wilts.

Remove the skillet from the heat and allow the mixture to cool slightly.

If the spinach releases a lot of moisture, gently squeeze or drain it before adding it to the eggs.

4. Prepare the Egg Mixture

In a large mixing bowl, whisk together the eggs, milk, and Greek yogurt until smooth.

Add oregano, black pepper, salt, and smoked paprika if using.

Whisk until everything is evenly incorporated.

5. Add the Fillings

Stir the sautéed spinach mixture into the eggs.

Add the chopped sun-dried tomatoes, feta cheese, and fresh parsley.

If using mozzarella, add it now.

Gently stir until the ingredients are evenly distributed.

6. Fill the Baking Dish

Pour the mixture into the prepared pie dish.

Use a spoon or spatula to distribute the spinach and sun-dried tomatoes evenly.

Sprinkle a little extra feta over the top if desired.

7. Bake

Place the dish in the preheated oven.

Bake for approximately 35–40 minutes, or until the center is set and the top is lightly golden.

The center should have a slight jiggle when the dish is gently moved, but it should not look liquid.

Avoid overbaking because this can make the eggs rubbery or dry.

8. Rest Before Serving

Remove the quiche from the oven and allow it to rest for 10 minutes before slicing.

This gives the egg custard time to finish setting and makes cleaner slices.

Garnish with fresh parsley, extra feta, black pepper, or lemon zest.

Serve warm or at room temperature.

Notes

Use Fresh Spinach

Fresh baby spinach works particularly well because it cooks quickly and has a mild flavor.

Frozen spinach can also be used, but thaw it completely and squeeze out excess water before adding it to the egg mixture.

Drain Sun-Dried Tomatoes

Oil-packed sun-dried tomatoes should be drained well before chopping. Too much oil can make the quiche greasy.

You can reserve a small amount of the tomato oil for sautéing the onions if desired.

Don’t Overbake

The most important step for a creamy crustless quiche is avoiding overbaking. Eggs continue cooking slightly after they are removed from the oven.

Feta Adds Salt

Because feta is naturally salty, use salt sparingly in the egg mixture. Taste the filling before adding additional salt if possible.

Greek Yogurt

Greek yogurt makes the custard creamy and adds protein. Full-fat yogurt creates a richer texture, while low-fat or nonfat yogurt can also be used.

Tips for the Best Crustless Quiche

1. Remove Excess Moisture

Vegetables contain water, and excess moisture can make a quiche watery. Cook spinach before adding it and drain sun-dried tomatoes thoroughly.

2. Whisk the Eggs Well

A thorough whisk helps distribute the egg whites and yolks evenly and creates a smoother custard.

3. Don’t Overload the Filling

It’s tempting to add lots of vegetables and cheese, but too many fillings can prevent the eggs from setting properly.

4. Use a Good Baking Dish

A ceramic or glass pie dish works well. Metal pans can cook the edges faster, so keep an eye on the quiche toward the end.

5. Let It Rest

Give the quiche at least 10 minutes to cool before slicing. This improves the texture and helps each piece hold together.

6. Add Fresh Herbs

Parsley, dill, basil, or chives can brighten the finished dish.

7. Add a Little Lemon

A small amount of lemon zest can enhance the spinach and feta flavors without making the quiche taste strongly of lemon.

8. Don’t Forget the Pepper

Freshly cracked black pepper works particularly well with feta and sun-dried tomatoes.

Serving Suggestions

This crustless quiche is versatile enough for breakfast, brunch, lunch, or dinner.

Breakfast

Serve a slice with fresh fruit, avocado, or whole-grain toast.

Brunch

Pair it with a Mediterranean salad, roasted potatoes, fresh berries, and coffee.

Lunch

Serve alongside a cucumber-tomato salad dressed with lemon and olive oil.

Dinner

Pair it with roasted vegetables, a green salad, or a bowl of soup for a light but satisfying meal.

Meal Prep

Cut the quiche into six portions and store them individually for easy breakfasts and lunches throughout the week.

Storage

Allow the quiche to cool completely before storing.

Place leftovers in an airtight container or cover the baking dish tightly with plastic wrap or foil.

Refrigerate for up to 3–4 days.

To reheat, place a slice in the microwave for approximately 30–60 seconds, depending on your microwave.

For better texture, reheat it in a 350°F (175°C) oven for approximately 8–12 minutes.

The quiche can also be eaten cold or at room temperature.

For longer storage, individual slices can be frozen. Wrap each slice tightly and place it in a freezer-safe container.

Thaw overnight in the refrigerator before reheating.

Nutritional Information

Approximate values per serving, based on 6 servings. Actual nutrition varies according to the specific ingredients and brands used.

• Calories: 220
• Protein: 15 g
• Carbohydrates: 7 g
• Fat: 15 g
• Saturated Fat: 5 g
• Fiber: 1.5 g
• Sugar: 3 g
• Sodium: 480 mg
• Calcium: 190 mg
• Iron: 2 mg

Using reduced-fat feta, low-fat Greek yogurt, or less cheese can reduce the calories and fat.

Adding vegetables such as mushrooms, zucchini, or bell peppers increases the volume and fiber while keeping the recipe relatively light.

Benefits

Good Source of Protein

Eggs and Greek yogurt provide high-quality protein, while feta contributes additional protein. This can make the quiche a satisfying breakfast or lunch option.

Provides Iron

Spinach contributes iron, while eggs also provide several important nutrients.

Contains Calcium

Feta, Greek yogurt, and eggs contribute calcium, which supports normal bone and tooth health.

Includes Leafy Greens

Spinach provides folate, vitamin K, vitamin A, vitamin C, and other nutrients.

Healthy Fats

Olive oil contributes predominantly unsaturated fats, a staple of Mediterranean-style cooking.

Convenient Meal Prep

The quiche stores well and can be prepared ahead, making it useful for busy mornings.

Lower in Carbohydrates

Because it doesn’t contain a pastry crust, this recipe is naturally much lower in carbohydrates than traditional crusted quiche.

Vegetable-Rich

Spinach and sun-dried tomatoes provide flavor, color, and plant-based nutrients without requiring a complicated preparation.

Frequently Asked Questions

Can I use frozen spinach?

Yes. Thaw it completely and squeeze out as much water as possible before using. Excess moisture can make the quiche watery.

Can I use regular yogurt instead of Greek yogurt?

Yes. Greek yogurt is preferred because it is thicker, but plain regular yogurt can work. You may need slightly less milk if your yogurt is thin.

Can I make this quiche without milk?

Yes. You can replace the milk with additional Greek yogurt, unsweetened milk alternatives, or cream. The texture will vary slightly.

Can I use another cheese?

Absolutely. Goat cheese, mozzarella, cheddar, Swiss cheese, or Parmesan can work. Feta provides the classic salty Mediterranean flavor.

Can I make it dairy-free?

Yes. Use a dairy-free milk and plant-based cheese alternatives. Keep in mind that the flavor and texture will be different.

Can I add meat?

Yes. Cooked turkey sausage, chicken, bacon, ham, or smoked salmon can be added. Make sure any meat is fully cooked before mixing it into the egg mixture.

Can I make it vegetarian?

Yes. The recipe is vegetarian as written.

Can I make it ahead of time?

Definitely. Bake it the night before, refrigerate it, and gently reheat slices in the morning.

Why is my quiche watery?

Excess moisture from spinach, vegetables, or sun-dried tomatoes is usually the cause. Cook and drain vegetables before adding them.

Overbaking can also cause eggs to release moisture, so avoid cooking the quiche much longer than necessary.

How do I know when it’s done?

The edges should be set and lightly golden, while the center should have only a slight jiggle. A knife inserted near the center should come out mostly clean.

Can I add more vegetables?

Yes, but don’t overload the egg mixture. Mushrooms, bell peppers, zucchini, broccoli, asparagus, and roasted red peppers are excellent additions.

Can I make this in muffin tins?

Yes. Divide the mixture among greased muffin cups and bake for approximately 18–25 minutes, depending on the size of the cups.

Can I freeze it?

Yes. Cool completely, cut into individual portions, wrap tightly, and freeze. Thaw overnight in the refrigerator before reheating.

What herbs pair best with spinach and feta?

Parsley, dill, basil, oregano, chives, and thyme all work beautifully.

Is this good for meal prep?

Yes. It is particularly convenient because it can be portioned and refrigerated for several days.

Recipe Variations

Mediterranean Crustless Quiche

Add chopped Kalamata olives, roasted red peppers, oregano, and a little extra feta for an even stronger Mediterranean flavor.

Mushroom Spinach Quiche

Sauté sliced mushrooms with the onions before adding the spinach.

Spinach, Feta & Bacon Quiche

Add cooked, crumbled bacon for a smoky and savory variation.

Greek-Inspired Quiche

Add dill, green onions, Kalamata olives, and feta. Serve with a cucumber-tomato salad.

Spicy Spinach Quiche

Add crushed red pepper flakes, diced jalapeño, or a pinch of cayenne.

Extra-Vegetable Version

Add finely diced bell peppers, zucchini, mushrooms, or broccoli. Cook vegetables first to remove excess moisture.