This Weight Watchers-friendly crustless quiche combines protein-rich cottage cheese, eggs, and spinach into a light, fluffy, satisfying dish that’s perfect for breakfast, brunch, lunch, or meal prep. By eliminating the crust, you save calories and Points while keeping all the creamy, savory flavor of a traditional quiche.
Servings: 8
Prep Time: 15 minutes
Cook Time: 40–45 minutes
Rest Time: 10 minutes
Total Time: About 1 hour 10 minutes
Estimated WW Points
2–3 Points per serving (may vary by plan and brands used)
Estimated Nutrition (Per Serving)
Calories: 135
Protein: 16g
Carbohydrates: 4g
Fat: 5g
Fiber: 1g
Why You’ll Love This Quiche
✓ High in protein
✓ Low in Points
✓ No crust required
✓ Great for meal prep
✓ Vegetarian-friendly
✓ Easy to customize
✓ Naturally gluten-free
Ingredients
Egg Base
6 large eggs
1 cup liquid egg whites
1 cup low-fat cottage cheese (1% or 2%)
¼ cup skim milk
½ tsp kosher salt
¼ tsp black pepper
½ tsp garlic powder
½ tsp onion powder
½ tsp dried Italian seasoning
Vegetables
5 oz (140 g) fresh baby spinach, roughly chopped
1 small onion, finely diced
1 cup mushrooms, sliced
1 tsp olive oil or cooking spray
Cheese
½ cup reduced-fat shredded mozzarella cheese
2 tbsp grated Parmesan cheese
Optional Flavor Enhancers
1 tbsp fresh chives, chopped
1 tbsp fresh parsley, chopped
Pinch of crushed red pepper flakes
¼ tsp smoked paprika
Equipment
9-inch pie dish or quiche dish
Mixing bowls
Whisk
Blender (optional)
Nonstick skillet
Cooking spray
Step 1: Prepare the Oven
Preheat oven to 375°F (190°C).
Coat a 9-inch pie dish generously with cooking spray.
Step 2: Cook the Vegetables
Heat a nonstick skillet over medium heat.
Add olive oil or cooking spray.
Add:
Onion
Mushrooms
Cook for 5–6 minutes until softened and lightly browned.
Add spinach.
Cook for 1–2 minutes until wilted.
Remove from heat and cool for 5 minutes.
Step 3: Blend the Cottage Cheese (Optional but Recommended)
For the fluffiest texture:
Place cottage cheese in a blender or food processor.
Blend for 30–45 seconds until smooth.
This step creates a silky, custard-like quiche texture.
Step 4: Prepare the Egg Mixture
In a large bowl whisk together:
Eggs
Egg whites
Cottage cheese
Skim milk
Salt
Pepper
Garlic powder
Onion powder
Italian seasoning
Whisk until completely smooth.
If using:
Chives
Parsley
Smoked paprika
Add them now.
Step 5: Assemble the Quiche
Spread the cooked vegetables evenly in the prepared pie dish.
Sprinkle:
Mozzarella cheese
Parmesan cheese
over the vegetables.
Pour the egg mixture evenly into the dish.
Gently stir with a fork to distribute ingredients evenly.
Step 6: Bake
Place on the center oven rack.
Bake for 40–45 minutes.
The quiche is done when:
Center is set
Top is lightly golden
Edges are slightly puffed
A knife inserted near the center comes out clean
Internal Temperature
For maximum food safety, the center should reach 160°F (71°C).
Step 7: Rest
Remove from the oven.
Allow the quiche to rest for 10 minutes before slicing.
During resting:
The texture firms up
Slices hold together better
Flavors continue to develop
Step 8: Serve
Cut into 8 wedges.
Serve warm or at room temperature.
Garnish with:
Fresh chives
Parsley
Additional black pepper
Meal Prep Instructions
Refrigerator
Store covered in the refrigerator for up to 5 days.
Freezer
Wrap individual slices tightly.
Freeze for up to 3 months.
Thaw overnight before reheating.
Reheating
Microwave
Heat one slice for:
45–60 seconds
Oven
Reheat at:
325°F (165°C)
10–15 minutes
Delicious Variations
Mediterranean Cottage Cheese Quiche
Add:
¼ cup reduced-fat feta
Sun-dried tomatoes (drained and chopped)
Fresh oregano
WW Points
Approximately 3–4 Points per serving
Broccoli & Cheddar Version
Replace spinach with:
2 cups steamed broccoli florets
Use:
Reduced-fat cheddar cheese
WW Points
Approximately 3–4 Points per serving
Southwest Version
Add:
Diced green chilies
Cilantro
Bell peppers
Use:
Reduced-fat pepper jack cheese
WW Points
Approximately 3–4 Points per serving
Mushroom Lovers Version
Increase mushrooms to:
2 cups
Reduce spinach by half.
Add:
Fresh thyme
WW Points
Approximately 2–3 Points per serving
Serving Suggestions
Pair with:
Fresh fruit salad
Sliced tomatoes
Mixed greens
Roasted asparagus
Cucumber salad
For a complete WW-friendly meal, serve one slice with a large salad and a piece of fruit.
Expert Tips for the Fluffiest Quiche
Blend the Cottage Cheese
This creates a smoother, more custard-like texture.
Don’t Overbake
Overbaking can make the eggs rubbery.
Cook Vegetables First
This removes excess moisture and prevents a watery quiche.
Use Egg Whites
They boost protein while keeping Points lower.
Let It Rest
Resting is essential for clean slices and the best texture.
WW Success Tip
Because cottage cheese is naturally high in protein and relatively low in fat, it helps create a rich, creamy quiche without the need for heavy cream. Combined with egg whites and spinach, this recipe offers excellent satiety for very few Points, making it ideal for anyone following a Weight Watchers lifestyle.
