Crustless Spinach Quiche (Easy & Healthy)

Ingredients (6 servings)

• 1 tbsp olive oil or butter
• 1 small onion, finely chopped
• 2–3 cloves garlic, minced
• 300–400 g fresh Spinach (or 250 g frozen, thawed and well-drained)
• 6 large Eggs
• 1 cup milk (whole or low-fat)
• 1 cup shredded Cheddar cheese (or mozzarella for milder taste)
• ½ tsp salt (adjust to taste)
• ¼ tsp black pepper
• ½ tsp dried oregano or thyme (optional)
• ¼ tsp chili flakes (optional, for heat)

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👨‍🍳 Instructions

1. Prepare the spinach

• Heat olive oil in a pan over medium heat.
• Add chopped onion and sauté for 3–4 minutes until soft.
• Add garlic and cook for 30 seconds.
• Add spinach and cook until wilted (fresh) or heated through (frozen).
• Cook until most moisture evaporates (important to avoid a watery quiche).
• Set aside to cool slightly.

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2. Make the egg mixture

• In a large bowl, whisk together:
  • Eggs
  • Milk
  • Salt
  • Black pepper
  • Herbs (if using)

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3. Combine

• Stir in:
  • Cooked spinach mixture
  • Shredded cheese
• Mix evenly so everything is well distributed.

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4. Bake

• Preheat oven to 180°C (350°F).
• Grease a baking dish (9-inch pie dish or similar).
• Pour mixture into the dish.
• Bake for 30–40 minutes, until:
  • Center is set (no jiggle)
  • Top is lightly golden

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5. Rest & serve

• Let it rest for 10 minutes before slicing.
• Serve warm or at room temperature.

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💡 Tips for best results

• Always remove excess water from spinach—this is the key to a firm quiche.
• You can add extras like mushrooms, bell peppers, or cooked chicken.
• For a creamier texture, replace ¼ cup of milk with cream.
• It stores well in the fridge for up to 3 days.

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🔥 Variations

• Low-carb keto version: skip milk or use cream
• High-protein version: add cottage cheese or chicken
• Spicy version: add green chilies or jalapeños