This Spinach, Sun-Dried Tomato & Feta Crustless Quiche is packed with creamy eggs, tender spinach, tangy feta, and intensely savory sun-dried tomatoes. Without a pastry crust, the filling stays light while still delivering a rich, satisfying texture. It’s an easy high-protein, low-carb-friendly breakfast, brunch, or meal-prep recipe that tastes just as good reheated.
Can This Spinach, Sun-Dried Tomato & Feta Crustless Quiche Support Weight Loss Goals?
It can fit into a balanced weight-conscious eating pattern because eggs provide protein and the crustless format eliminates the extra calories and carbohydrates typically contributed by pastry. Spinach adds volume and fiber, while feta and sun-dried tomatoes provide concentrated flavor. Pairing a reasonable serving with vegetables or fresh fruit can make it a satisfying meal without relying on large portions.
Does Spinach, Sun-Dried Tomato & Feta Crustless Quiche Fit a High-Protein Lifestyle?
Yes, this crustless quiche is naturally well suited to a high-protein lifestyle, thanks primarily to eggs and Greek yogurt. Spinach adds fiber and micronutrients, while feta contributes additional protein and savory flavor. With approximately 5 g net carbs per serving, it is also relatively low in carbohydrates. For an even higher-protein version, use protein-rich Greek yogurt and add extra egg whites without significantly increasing the carbs.
Why This Recipe Is Special
- High-protein friendly: Eggs and Greek yogurt create a protein-rich, satisfying filling.
- Crustless and low-carb: Skipping pastry keeps the recipe lighter and reduces carbohydrates.
- Bold Mediterranean flavor: Feta and sun-dried tomatoes bring tangy, savory depth.
- Meal-prep friendly: Individual slices store and reheat beautifully.
- Easy one-dish recipe: Everything comes together in a single baking dish with minimal cleanup.
My Personal Experience
- The sun-dried tomatoes make every bite more flavorful.
Their concentrated sweet-savory taste balances the creamy eggs and tangy feta.
Even a small amount gives the entire quiche a Mediterranean-style flavor. - The feta adds just the right amount of saltiness.
Crumbled feta creates little pockets of tangy flavor throughout the filling.
It pairs especially well with the mild spinach and creamy egg mixture. - I love how well it works for meal prep.
The slices hold together nicely once cooled and can be reheated throughout the week.
That makes breakfast much easier on busy mornings. - The crustless texture keeps it satisfying but lighter.
You still get the soft, creamy center associated with quiche without a pastry crust.
It feels indulgent while keeping the focus on protein-rich ingredients.
Perfect For
This quiche is perfect for breakfasts, brunches, meal prep, quick lunches, light dinners, picnics, and low-carb meal plans. It can be served warm alongside a salad or enjoyed cold as an easy grab-and-go meal. It also makes an excellent addition to a weekend brunch spread.
Why You’ll Love This Recipe
- High in protein
Eggs and Greek yogurt make the filling naturally protein-forward.
Each slice is satisfying enough for breakfast or a light lunch. - No crust required
You get all the creamy, savory filling without preparing pastry.
That makes the recipe quicker and more approachable for busy cooks. - Loaded with flavor
Sun-dried tomatoes and feta bring a delicious sweet, salty, tangy combination.
Garlic and Italian herbs round out the Mediterranean-inspired flavor. - Easy meal prep
The baked quiche slices cleanly once cooled and store well in the refrigerator.
You can prepare it ahead and have breakfast ready for several days. - Naturally low-carb friendly
Spinach, eggs, feta, and Greek yogurt keep the carbohydrate count relatively low.
There’s no flour, bread, or pastry in the filling.
Common Mistakes to Avoid
- Using wet spinach — Excess moisture can make the quiche watery, so thoroughly squeeze cooked spinach before adding it.
- Overbaking the eggs — Remove the quiche when the center is just set; overcooking can create a rubbery texture.
- Adding too much salt — Feta and sun-dried tomatoes can already be salty, so season the egg mixture lightly.
- Cutting immediately — Let the quiche rest for 10–15 minutes after baking so the filling can firm up and slice neatly.
Required Equipment
- 9-inch pie dish — Provides the ideal depth for even baking and clean slices.
- Large mixing bowl — Gives enough room to whisk the eggs and dairy evenly.
- Whisk — Creates a smooth, uniform custard mixture.
- Large skillet — Quickly wilts the spinach and removes excess moisture.
- Measuring cups and spoons — Keeps ingredient proportions consistent.
Storage Instructions
Allow the quiche to cool for about 15–20 minutes before storing. Place slices in airtight glass or BPA-free containers and refrigerate for up to 4 days.
For longer storage, wrap individual slices tightly in freezer-safe wrap and place them in a freezer bag or airtight container. Freeze for up to 2 months for the best quality.
Thaw frozen slices overnight in the refrigerator, then reheat in a 325°F/165°C oven for 10–15 minutes or microwave gently until heated through. The protein-rich egg filling remains suitable for meal prep when properly refrigerated and reheated.
Recipe Details
Preparation Time: 15 minutes
Cooking Time: 35 minutes
Total Time: 50 minutes
Servings: 6
Best Season: All-season
Total Calories: Approximately 230 calories per serving
Short 3-Line Description
Creamy eggs are filled with tender spinach, tangy feta, and savory sun-dried tomatoes.
This crustless quiche bakes into a soft, flavorful, protein-rich breakfast or lunch.
It’s an easy low-carb-friendly meal that’s perfect for meal prep and brunch.
📝 Ingredients
- 8 large eggs
- ½ cup (120 g) plain Greek yogurt
- 1 cup (30 g) fresh baby spinach, roughly chopped
- ½ cup (75 g) sun-dried tomatoes, drained and finely chopped
- ¾ cup (110 g) crumbled feta cheese
- ¼ cup (25 g) grated Parmesan cheese
- 2 cloves garlic, minced
- ¼ cup (60 ml) milk, preferably unsweetened
- 1 tablespoon olive oil
- 1 teaspoon Italian seasoning
- ½ teaspoon black pepper
- ¼ teaspoon salt, or to taste
- ¼ teaspoon red pepper flakes, optional
- 2 tablespoons fresh parsley, chopped
Note: If using sun-dried tomatoes packed in oil, drain them well before chopping. Their oil and the feta already contribute salt and richness.
Directions
- Preheat the oven — 375°F/190°C.
Lightly grease a 9-inch pie dish with olive oil or cooking spray. A well-greased dish makes serving the crustless quiche much easier. - Wilt the spinach — medium heat, 2–3 minutes.
Heat the remaining olive oil in a skillet and add the spinach. Cook just until wilted, then remove from the heat and squeeze out excess moisture once cool enough to handle. - Prepare the egg mixture — 3–4 minutes.
Whisk together the eggs, Greek yogurt, milk, Italian seasoning, black pepper, salt, and red pepper flakes until smooth. Avoid over-whisking, which can introduce unnecessary air bubbles. - Add the fillings.
Stir in the spinach, sun-dried tomatoes, garlic, feta, Parmesan, and parsley. Mix gently so the feta remains in small pieces throughout the mixture. - Fill the dish.
Pour the mixture into the prepared pie dish and spread the ingredients evenly. The surface should look level so the quiche cooks uniformly. - Bake — 30–35 minutes at 375°F/190°C.
Bake until the edges are set and lightly golden while the center has only a slight jiggle. An overbaked center will become firmer and less creamy. - Rest — 10–15 minutes.
Remove the quiche from the oven and let it rest before slicing. The residual heat will finish setting the center while keeping the texture tender. - Serve.
Garnish with fresh parsley and an optional sprinkle of black pepper. Serve warm, at room temperature, or chilled.
High-protein cooking tip: For a higher-protein version, replace 2 whole eggs with 4 egg whites. This increases protein while keeping the quiche relatively light.
Nutrition Facts
Per serving — approximate
- Calories: 230 kcal
- Fat: 15 g
- Cholesterol: 255 mg
- Sodium: 520 mg
- Potassium: 360 mg
- Total Carbohydrates: 7 g
- Fiber: 2 g
- Net Carbs: 5 g
- Sugars: 3 g
- Protein: 17 g
- Calcium: 260 mg
Nutrition values are approximate and may vary according to the brands of feta, Greek yogurt, Parmesan, and sun-dried tomatoes used.
Notes
- Storage: Refrigerate in airtight containers for up to 4 days or freeze individual portions for up to 2 months.
- Reheating: Warm gently in a 325°F/165°C oven for the best texture; microwave in short intervals if needed.
- Allergy note: This recipe contains eggs and dairy. Use suitable dairy-free alternatives if needed, although the nutrition profile will change.
- Flavor boost: Add fresh basil, oregano, cracked black pepper, or a little lemon zest before serving.
- For more vegetables: Mushrooms, bell peppers, onions, or chopped zucchini can be added after cooking off their excess moisture.
- For more protein: Add extra egg whites or serve a slice alongside Greek yogurt or another protein-rich side.
Frequently Asked Questions
1. Can I make this crustless quiche ahead of time?
Yes, it can be baked a day ahead and refrigerated until ready to serve.
2. Can I use frozen spinach?
Yes, but thaw it completely and squeeze out as much water as possible before adding it.
3. Is this quiche keto-friendly?
It can fit many keto-style meal plans because it contains approximately 5 g net carbs per serving, although individual dietary targets vary.
4. Can I substitute cottage cheese for Greek yogurt?
Yes, blended cottage cheese can replace the Greek yogurt and can add additional protein while maintaining a creamy texture.
5. Why is my crustless quiche watery?
Excess moisture from spinach or other vegetables is the most common cause, so drain and squeeze cooked vegetables thoroughly.
6. Can I freeze this quiche?
Yes, individual cooled slices can be frozen for up to about 2 months and thawed overnight before reheating.
