This crustless quiche is packed with spinach, mushrooms, feta cheese, and Mediterranean herbs. It’s naturally gluten-free, high in protein, and works well for breakfast, brunch, lunch, or meal prep.
Servings
6 servings
Preparation Time
- Prep: 15 minutes
- Cook: 35–40 minutes
- Total: About 55 minutes
Ingredients
Main Ingredients
- 8 large eggs
- 1 cup (240 ml) whole milk (or half-and-half for a richer quiche)
- ½ cup (120 g) plain Greek yogurt
- 1 tbsp olive oil
- 8 oz (225 g) mushrooms, sliced
- 3 cups fresh spinach, roughly chopped
- ½ medium onion, finely diced
- 2 cloves garlic, minced
Cheese
- 1 cup (150 g) feta cheese, crumbled
- ½ cup (50 g) grated Parmesan cheese
Seasonings
- 1 tsp dried oregano
- ½ tsp dried basil
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp red pepper flakes (optional)
Optional Mediterranean Add-Ins
- ¼ cup chopped sun-dried tomatoes
- ¼ cup sliced Kalamata olives
- 1 tbsp chopped fresh parsley
Equipment
- 9-inch (23 cm) pie dish or quiche dish
- Mixing bowl
- Skillet
- Whisk
Step 1: Prepare the Vegetables
- Preheat oven to 190°C (375°F).
- Lightly grease a 9-inch pie dish.
Heat olive oil in a skillet over medium heat.
Add:
- Onion
Cook for 3–4 minutes until softened.
Add:
- Mushrooms
Cook for 5–7 minutes until most of the moisture evaporates.
Add:
- Garlic
Cook for 30 seconds.
Add:
- Spinach
Cook until wilted, about 1–2 minutes.
Remove from heat and let cool slightly.
Step 2: Make the Egg Mixture
In a large bowl whisk together:
- Eggs
- Milk
- Greek yogurt
- Oregano
- Basil
- Salt
- Pepper
- Red pepper flakes (if using)
Whisk until smooth and fully combined.
Step 3: Assemble the Quiche
Spread the vegetable mixture evenly in the prepared dish.
Sprinkle over:
- Feta cheese
- Parmesan cheese
If using, add:
- Sun-dried tomatoes
- Kalamata olives
Pour the egg mixture evenly over the top.
Gently stir with a fork to distribute ingredients.
Step 4: Bake
Bake for 35–40 minutes or until:
- The center is set
- The top is lightly golden
- A knife inserted near the center comes out clean
If the top browns too quickly, loosely cover with foil during the last 10 minutes.
Step 5: Rest
Allow the quiche to rest for 10–15 minutes before slicing.
This helps it firm up and makes cleaner slices.
Serving Suggestions
Serve warm or at room temperature with:
- Mediterranean cucumber and tomato salad
- Mixed greens with lemon vinaigrette
- Roasted vegetables
- Fresh fruit
Variations
Keto Version
Replace the milk with:
- 1 cup heavy cream
This lowers the carb content and creates a richer texture.
Extra Protein Version
Add:
- 1 cup cooked diced chicken breast
- or ½ cup cooked turkey sausage
Vegetarian Deluxe
Add:
- Artichoke hearts
- Roasted red peppers
- Zucchini
Cheese Lover’s Version
Add:
- ½ cup shredded mozzarella
- ¼ cup goat cheese
Make-Ahead Instructions
Refrigerator
Store covered for up to 4 days.
Freezer
Wrap individual slices and freeze for up to 2 months.
Reheating
- Microwave: 1–2 minutes
- Oven: 175°C (350°F) for 10–15 minutes
Approximate Nutrition (Per Serving)
- Calories: 220–280
- Protein: 16–20 g
- Carbohydrates: 4–7 g
- Fat: 14–18 g
