This Crustless Spinach, Onion, and Feta Quiche is a light, satisfying dish full of fresh vegetables, protein-rich eggs, and flavorful cheese. With no crust to weigh it down, this quiche is naturally low in carbs and gluten-free—making it a perfect option for healthy brunches, meal prep, or quick weekday breakfasts. Its savory blend of caramelized onions, tender spinach, and tangy feta is both simple and delicious.

Why You’ll Love This Recipe

This crustless quiche is easy to prepare, customizable, and fits well into low-carb and gluten-free lifestyles. Without the crust, it’s lighter yet still rich and filling thanks to the eggs, cream, and cheese. It’s also versatile—serve it warm or chilled, enjoy it fresh or store it for later, and pair it with a salad or fresh fruit for a balanced meal. Whether you’re feeding a crowd or just prepping for the week, this quiche is a dependable and wholesome choice.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

1 tablespoon olive oil
1 small onion, finely chopped
3 cups fresh spinach (or 1 cup frozen, thawed and squeezed dry)
5 large eggs
1/2 cup heavy cream (or milk of choice)
1 cup crumbled feta cheese
1/4 teaspoon salt
1/4 teaspoon black pepper
Optional: fresh herbs (dill, parsley) for garnish

directions

Preheat your oven to 375°F (190°C). Lightly grease a 9-inch pie dish.
In a skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until golden and soft, about 5–7 minutes.
Add the spinach and cook until wilted (or warmed through if using frozen). Remove from heat and let cool slightly.
In a large bowl, whisk together the eggs, cream, salt, and pepper until well combined.
Stir in the spinach-onion mixture and crumbled feta cheese.
Pour the mixture into the prepared pie dish and smooth the top.
Bake for 35–40 minutes, or until the center is fully set and the top is lightly golden.
Allow to cool for 10 minutes before slicing. Garnish with fresh herbs if desired and serve warm or chilled.

Servings and timing

Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 6 slices
Calories per serving: 210 kcal

Variations

Add Protein: Mix in cooked bacon, sausage, or diced ham for a meatier option.
Dairy-Free: Use a plant-based milk and substitute dairy-free cheese or omit the cheese entirely.
Vegetable Boost: Add sautéed mushrooms, bell peppers, or zucchini for more vegetables.
Spice It Up: Include a pinch of red pepper flakes or chopped jalapeños for a bit of heat.
Cheese Swap: Substitute goat cheese, mozzarella, or cheddar for different flavor profiles.

storage/reheating

Store leftover quiche in an airtight container in the refrigerator for up to 4 days. To reheat, warm slices in a preheated oven at 350°F (175°C) for 10–15 minutes or microwave for 30–60 seconds. This quiche can also be frozen: cool completely, slice, wrap each portion, and freeze for up to 2 months. Thaw overnight in the fridge before reheating.

FAQs

Is crustless quiche healthier than regular quiche?

Crustless quiche is generally lower in calories and carbohydrates compared to traditional quiche with a pastry crust, making it a healthier option for many diets.

Can I make this quiche ahead of time?

Yes, this quiche stores well and can be made a day in advance. Reheat just before serving or enjoy it cold.

What type of spinach should I use?

You can use fresh or frozen spinach. If using frozen, make sure it is thawed and thoroughly squeezed to remove excess moisture.

Can I use milk instead of heavy cream?

Yes, whole milk, half-and-half, or non-dairy alternatives like almond or oat milk work well, though the quiche will be slightly less rich.

Is this recipe keto-friendly?

Yes, with low-carb vegetables and no crust, this quiche fits well into a ketogenic lifestyle.

Can I use egg whites instead of whole eggs?

You can substitute some or all of the eggs with egg whites, but this may affect the texture and richness of the quiche.

How do I prevent the quiche from being watery?

Make sure all vegetables, especially spinach, are well-drained before mixing into the egg base.

What can I serve with this quiche?

It pairs nicely with a green salad, roasted vegetables, or fresh fruit for a complete meal.

Can I use a different cheese?

Absolutely. Feta adds a tangy flavor, but cheeses like cheddar, gruyère, or goat cheese are excellent alternatives.

Can this quiche be made in muffin tins?

Yes, pour the mixture into greased muffin tins for individual servings. Bake for 20–25 minutes or until set.

Conclusion

Crustless Spinach, Onion, and Feta Quiche is a simple yet elegant dish that’s ideal for breakfast, brunch, or meal prep. It’s light but satisfying, easy to adapt, and full of wholesome ingredients. With no crust to fuss over, you get all the flavor of traditional quiche with fewer carbs and less prep. Serve it warm or cold, and enjoy a slice of something truly nourishing and delicious.