Description
This Spinach, Sun-Dried Tomato & Feta Crustless Quiche is creamy, savory, and packed with Mediterranean-inspired flavor. Tender spinach, tangy feta, and chewy sun-dried tomatoes come together inside a fluffy egg custard for a satisfying combination of textures.
Skipping the pastry crust keeps this quiche low-carb and protein-friendly, while the eggs and cottage cheese create a rich, tender filling. The sun-dried tomatoes add a delicious burst of concentrated sweetness that balances the salty feta.
It’s an easy make-ahead recipe that’s equally delicious for breakfast, brunch, lunch, or a light dinner.
Can This Spinach, Sun-Dried Tomato & Feta Crustless Quiche Support Weight Loss Goals?
Yes, it can fit into a balanced weight-loss-focused eating pattern when portion size and total daily calorie intake are considered. Eggs and cottage cheese provide protein, while spinach contributes volume and fiber with relatively few calories.
The crustless preparation also reduces carbohydrates compared with a traditional pastry-based quiche. Because feta and sun-dried tomatoes can be relatively salty, use moderate portions and choose lower-sodium versions when available.
Does Spinach, Sun-Dried Tomato & Feta Crustless Quiche Fit a High-Protein Lifestyle?
Yes, this quiche is a good fit for a high-protein lifestyle because eggs and cottage cheese form the protein-rich base. Spinach adds fiber and nutrients while the sun-dried tomatoes provide concentrated flavor without requiring a large amount. The absence of a pastry crust keeps the net carbs relatively low. For an additional protein boost, serve a slice with plain Greek yogurt or add extra cottage cheese to the filling.
Why This Recipe Is Special
- High-protein: Eggs and cottage cheese create a protein-forward filling.
- Low-carb friendly: Removing the crust reduces carbohydrates.
- Mediterranean-inspired: Feta, spinach, garlic, and sun-dried tomatoes create bold flavor.
- Creamy and tender: Cottage cheese helps create a soft custard texture.
- Meal-prep friendly: It stores and reheats well for easy breakfasts and lunches.
My Personal Experience
- The feta adds the perfect salty bite.
Its tangy flavor cuts through the creamy egg filling and pairs beautifully with spinach. - Sun-dried tomatoes make every bite more interesting.
Their concentrated sweet-tart flavor adds depth without needing a heavy sauce. - The crustless format keeps it pleasantly light.
You get the creamy filling and cheesy topping without the heaviness of pastry. - It tastes even better after the flavors settle.
A chilled or reheated slice makes a convenient make-ahead breakfast or lunch.
Perfect For
This quiche is ideal for breakfast, brunch, meal prep, lunch, vegetarian meals, low-carb meal plans, weekend gatherings, and light dinners. Serve it warm with a green salad or roasted vegetables, or enjoy a chilled slice for a quick packed lunch.
Why You’ll Love This Recipe
- Bold flavor in every bite: Feta and sun-dried tomatoes make the simple egg base exciting.
- Protein-rich: Eggs and cottage cheese provide a satisfying protein foundation.
- No pastry required: Less preparation and fewer carbohydrates than traditional quiche.
- Easy to prepare ahead: Make it once and enjoy several portions throughout the week.
- Beautiful presentation: Green spinach, red tomatoes, and white feta make each slice colorful.
Common Mistakes to Avoid
- Not draining the spinach — Excess moisture can make the custard watery.
- Using oil-packed tomatoes without draining them — Too much oil can make the quiche greasy.
- Overbaking the custard — Eggs can become rubbery when cooked for too long.
- Adding too much salt — Feta and sun-dried tomatoes already contribute plenty of salty flavor.
Required Equipment
- 9-inch pie dish — Gives the quiche an ideal depth for even cooking.
- Large mixing bowl — Provides enough space to combine all the filling ingredients.
- Whisk — Produces a smooth, evenly blended custard.
- Non-stick skillet — Makes sautéing spinach and garlic easy.
- Rubber spatula — Helps fold the ingredients together without overmixing.
Storage Instructions
Allow the quiche to cool before transferring it to an airtight container or covering the baking dish tightly. Refrigerate for up to 4 days.
For freezing, cut the cooled quiche into individual slices and wrap each piece in parchment or plastic wrap before placing them in a freezer-safe container. Freeze for up to 2 months.
Thaw frozen slices overnight in the refrigerator. Reheat at 325°F (165°C) until warmed through, or microwave gently in short intervals.
Recipe Details
- Preparation Time: 15 minutes
- Cooking Time: 35 minutes
- Total Time: 50 minutes
- Servings: 6
- Best Season: All-season
- Total Calories: Approximately 220 calories per serving
📝 Ingredients
Spinach, Sun-Dried Tomato & Feta Crustless Quiche
- 6 large eggs
- 1 cup (225 g) low-fat cottage cheese
- ½ cup (120 ml) unsweetened low-fat milk
- 3 cups (90 g) fresh spinach, roughly chopped
- ½ cup (75 g) sun-dried tomatoes, drained and finely chopped
- ¾ cup (110 g) crumbled feta cheese
- ¼ cup (40 g) finely diced onion
- 2 cloves garlic, minced
- 1 teaspoon olive oil
- ½ teaspoon dried oregano
- ½ teaspoon black pepper
- ¼ teaspoon red pepper flakes, optional
- ¼ teaspoon salt, or to taste
Ingredient note: If using sun-dried tomatoes packed in oil, drain them thoroughly and pat them dry. If using dry-packed tomatoes, soak them according to the package directions before chopping.
Directions
- Preheat the oven.
Heat the oven to 375°F (190°C). Lightly grease a 9-inch pie dish. - Prepare the spinach.
Heat a non-stick skillet over medium heat and add the olive oil. - Cook the onion.
Add the diced onion and sauté for 2–3 minutes, until softened. - Add the garlic.
Stir in the minced garlic and cook for 30 seconds, just until fragrant. - Wilt the spinach.
Add the chopped spinach and cook for 1–2 minutes, stirring frequently, until just wilted. - Remove excess moisture.
Transfer the spinach mixture to a plate and allow it to cool slightly. Gently squeeze or drain away excess liquid. The spinach should be moist but not dripping. - Prepare the egg mixture.
In a large bowl, whisk together the eggs, cottage cheese, milk, oregano, black pepper, red pepper flakes, and salt until combined. - Add the vegetables and tomatoes.
Stir in the cooled spinach mixture and chopped sun-dried tomatoes. - Add the feta.
Fold in about ½ cup of the feta, reserving the remaining ¼ cup for the top. - Fill the baking dish.
Pour the mixture into the prepared pie dish and spread the ingredients evenly. - Top with feta.
Sprinkle the remaining feta evenly over the surface. - Bake.
Bake at 375°F (190°C) for 30–35 minutes. The edges should be set, the center should have only a slight jiggle, and the top should be lightly golden. - Check the texture.
Insert a knife near the center. It should come out mostly clean, with no liquid egg mixture attached. - Rest before slicing.
Remove from the oven and let the quiche rest for 10 minutes. This allows the custard to finish setting. - Serve.
Slice into six portions and serve warm or at room temperature.
High-protein cooking tip: Cottage cheese adds protein while helping create a creamy custard. For an even higher-protein serving, pair the quiche with plain Greek yogurt rather than a carb-heavy side.
Nutrition Facts — Per Serving (Approximate)
Estimates are based on six servings and the listed ingredients. Exact nutrition varies according to the fat content of the dairy products and whether the tomatoes are oil-packed.
- Calories: ~220 kcal
- Fats: ~13 g
- Cholesterol: ~195 mg
- Sodium: ~560 mg
- Potassium: ~360 mg
- Total Carbohydrates: ~8 g
- Fiber: ~2 g
- Net Carbs: ~6 g
- Sugars: ~4 g
- Protein: ~18 g
- Calcium: ~240 mg
Notes
- Storage: Refrigerate for up to 4 days or freeze individual slices for up to 2 months.
- Reheating: Warm gently in a 325°F (165°C) oven or microwave in short intervals to avoid overcooking the eggs.
- Allergy notes: Contains eggs and dairy. Feta and cottage cheese are both dairy products.
- Flavor boosts: Add fresh basil, dill, parsley, lemon zest, or a little smoked paprika.
- Protein boost: Add extra cottage cheese or serve with plain Greek yogurt.
- Lower-sodium option: Use reduced-sodium cottage cheese and feta and skip additional salt.
- Moisture tip: Thoroughly drain both the spinach and sun-dried tomatoes before adding them to the custard.
Frequently Asked Questions
1. Can I use frozen spinach?
Yes, thaw it completely and squeeze out as much liquid as possible before adding it to the filling.
2. Can I use fresh tomatoes instead of sun-dried tomatoes?
Yes, but drain excess moisture well because fresh tomatoes contain considerably more water.
3. Can I make this quiche ahead of time?
Yes, bake it ahead and refrigerate it for up to 4 days before serving.
4. Can I freeze crustless quiche?
Yes, individual slices can be wrapped and frozen for up to 2 months.
5. What cheese can replace feta?
Goat cheese, crumbled ricotta salata, or shredded mozzarella can work, although each will change the flavor and texture.
6. Why did my quiche become watery?
Excess moisture from spinach or tomatoes and overbaking can both affect the custard, so drain the vegetables thoroughly and remove the quiche when the center is just set.
