Spinach, Sun-Dried Tomato & Feta Crustless Quiche

Description

This Spinach, Sun-Dried Tomato & Feta Crustless Quiche is a light, savory, protein-rich baked egg dish packed with fresh spinach, tangy feta, and flavorful sun-dried tomatoes. It has a creamy, tender center with golden edges and requires no pastry crust, making it an easy option for breakfast, brunch, lunch, or a quick dinner.

Recipe at a Glance

• Prep time: 15 minutes
• Cook time: 35–40 minutes
• Total time: 50–55 minutes
• Servings: 6
• Cuisine: Mediterranean-inspired
• Course: Breakfast, brunch, lunch, or light dinner
• Difficulty: Easy

Ingredients

• 8 large eggs
• 1 cup milk, preferably whole or 2%
• 1 cup crumbled feta cheese
• 2 cups fresh spinach, roughly chopped
• ½ cup sun-dried tomatoes, drained and chopped
• ½ small onion, finely diced
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• ¼ teaspoon salt
• ½ teaspoon freshly ground black pepper
• ½ teaspoon dried oregano
• ¼ teaspoon red pepper flakes, optional
• ¼ cup grated Parmesan cheese, optional
• 1 tablespoon chopped fresh parsley or basil, optional

Instructions

1. Prepare the oven

Preheat your oven to 375°F (190°C). Lightly grease a 9-inch (23-cm) pie dish or quiche dish with olive oil or cooking spray.

2. Cook the vegetables

Heat the olive oil in a skillet over medium heat. Add the onion and cook for 3–4 minutes, until softened.

Add the garlic and cook for about 30 seconds.

Add the chopped spinach and cook for 1–2 minutes, just until wilted. Remove from the heat.

3. Prepare the egg mixture

In a large bowl, whisk together the eggs and milk.

Stir in:

• Feta
• Sun-dried tomatoes
• Cooked spinach and onion
• Black pepper
• Oregano
• Red pepper flakes, if using
• Parmesan, if using

Taste the mixture before adding salt because feta and sun-dried tomatoes can already be quite salty. Add the ¼ teaspoon salt only if needed.

4. Fill the dish

Pour the mixture into the prepared baking dish and spread the ingredients evenly.

5. Bake

Bake for 35–40 minutes, or until the center is set and the top is lightly golden.

The center should have only a very slight jiggle when the dish is gently moved.

6. Rest and serve

Remove from the oven and let the quiche rest for 5–10 minutes before slicing.

Garnish with fresh parsley or basil and serve warm or at room temperature.

Recipe Notes

• Frozen spinach: You can substitute about 1 cup frozen spinach, but thaw it completely and squeeze out as much water as possible.
• Sun-dried tomatoes: Oil-packed tomatoes provide especially good flavor. Drain them well before chopping.
• Feta: Use block feta for a creamier texture, if available.
• Milk: Whole milk produces a richer quiche, while 2% milk keeps it lighter.
• Cheese variation: Goat cheese, mozzarella, cheddar, or Swiss cheese can be used alongside or instead of feta.
• Vegetables: Mushrooms, bell peppers, zucchini, or roasted red peppers make excellent additions.
• Crustless advantage: Because there is no pastry, the recipe is naturally lower in carbohydrates than a traditional crusted quiche.

Tips for the Best Quiche

1. Remove excess moisture from spinach. Too much water can make the quiche watery.
2. Don’t overbake. Eggs become rubbery when cooked for too long.
3. Don’t skip the resting time. The quiche continues to set as it cools slightly.
4. Watch the salt. Feta and sun-dried tomatoes are naturally salty.
5. Grease the dish well. This makes serving and cleanup much easier.
6. Cut after resting. Waiting a few minutes gives cleaner slices.
7. For extra flavor, add fresh basil, oregano, or a small amount of lemon zest.

Serving Suggestions

Serve with:

• Mixed green salad
• Sliced avocado
• Roasted potatoes
• Fresh tomatoes and cucumber
• Whole-grain toast
• Fresh fruit
• Greek yogurt with herbs

For brunch, pair it with a simple fruit salad and toasted whole-grain bread.

Storage & Reheating

Refrigerator: Store leftovers in an airtight container for up to 3–4 days.

Reheating: Warm individual slices in the microwave for about 30–60 seconds, or reheat in a 325°F (165°C) oven until warmed through.

Freezing: Allow the quiche to cool completely, cut into portions, wrap well, and freeze for up to about 2 months for best quality. Thaw overnight in the refrigerator before reheating.

Estimated Nutritional Information

Approximate values per serving, based on 6 servings and the ingredients above; actual values vary by brands and portion sizes.

Potential Benefits

• Protein: Eggs and feta provide protein that can help support fullness and normal muscle maintenance.
• Spinach: Provides folate, vitamin K, vitamin A, vitamin C, and other micronutrients.
• Tomatoes: Sun-dried tomatoes contribute antioxidants such as lycopene.
• Calcium: Feta and milk provide calcium, which supports normal bone and muscle function.
• Vegetable-rich: Spinach and tomatoes add flavor and nutrients without requiring a pastry crust.
• Lower-carb option: Removing the crust substantially reduces the carbohydrate contribution compared with traditional quiche.

These are general nutritional benefits, not medical claims.

Frequently Asked Questions

1. Can I make this quiche without milk?

Yes. You can use unsweetened plant milk such as almond or soy milk. For the creamiest result, choose an unsweetened variety.

2. Can I use frozen spinach?

Absolutely. Thaw it first and squeeze out excess water very thoroughly.

3. Why is my crustless quiche watery?

The most common causes are excess moisture from spinach or vegetables and undercooking. Drain vegetables well and allow the quiche to bake until the center is set.

4. Can I prepare it ahead of time?

Yes. Bake it up to 1 day ahead, refrigerate, and gently reheat before serving. It can also be served cold or at room temperature.

5. Can I add meat?

Yes. Cooked bacon, turkey, chicken, or sausage can be added. Keep the total amount of additional ingredients moderate so the egg mixture still sets properly.

6. Can I make mini versions?

Yes. Divide the mixture among greased muffin cups and bake until the centers are set, generally around 18–25 minutes, depending on the size of the cups.

7. How do I know when it’s done?

The edges should be set and lightly golden, while the center should be just set with a slight jiggle. A knife inserted near the center should come out mostly clean.

8. Can I make it dairy-free?

Yes. Use a suitable dairy-free milk and replace the feta with a dairy-free feta-style cheese or another dairy-free savory cheese alternative.

9. Is this recipe gluten-free?

The ingredients listed are naturally gluten-free, but if gluten-free status is important, check packaged ingredients such as feta, sun-dried tomatoes, and seasonings for cross-contact or labeling.

10. What can I substitute for feta?

Goat cheese, ricotta, cottage cheese, mozzarella, or shredded Swiss cheese can work well, although each will change the flavor and texture slightly.

Quick Flavor Variation

For a stronger Mediterranean flavor, add ¼ cup chopped Kalamata olives, a little fresh basil, and a pinch of lemon zest before baking.