Description
A creamy, high-protein crustless spinach quiche featuring a Mediterranean twist with feta cheese and sun-dried tomatoes. It’s a quick and easy recipe perfect for meal prepping or busy mornings, eliminating the need for a pie crust.
Ingredients
Scale
- 1 tablespoon extra virgin olive oil
- 1 small yellow onion, finely diced
- 2 cloves garlic, minced
- 300 g fresh spinach, stems removed, roughly chopped
- 6 large eggs
- 1 cup full-fat milk or half-and-half
- 1 teaspoon fine sea salt
- 0.5 teaspoon freshly ground black pepper
- 0.25 teaspoon freshly grated nutmeg (optional)
- 0.5 cup shredded Monterey Jack or Gruyère cheese
- 0.5 cup oil-packed sun-dried tomatoes, drained and finely chopped
- 0.75 cup crumbled feta cheese
- 0.5 teaspoon dried oregano
- 1 teaspoon fresh oregano or parsley, finely chopped, for garnish
Instructions
- Prep Oven and Pan: Preheat your oven to 190°C (375°F). Lightly grease a 23 cm (9-inch) pie dish.
- Sauté Aromatics: In a large skillet, heat 1 tablespoon olive oil over medium heat. Add the finely diced onion and cook until softened, about 5-7 minutes. Add minced garlic and cook for 1 minute until fragrant.
- Wilt and Squeeze Spinach: Add the chopped fresh spinach to the skillet with the onion and garlic mixture. Cook until the spinach is completely wilted. Transfer to a fine-mesh sieve and press firmly to remove as much liquid as possible.
- Prepare Egg Custard Base: In a large bowl, whisk together the eggs, milk or half-and-half, salt, pepper, and nutmeg (if using) until well combined. Stir in the shredded cheese and the squeezed spinach.
- Layer the Quiche: Pour half of the egg and spinach mixture into the prepared pie dish. In a separate small bowl, combine the chopped sun-dried tomatoes, crumbled feta cheese, and dried oregano. Spoon dollops of this mixture evenly over the egg layer.
- Swirl and Bake: Pour the remaining egg mixture over the top. Gently swirl the tomato-feta mixture into the batter with a knife. Bake for 35-45 minutes, or until the quiche is set in the center and a knife inserted near the center comes out clean. If the top browns too quickly, cover loosely with foil.
- Rest Before Serving: Remove the quiche from the oven and let it rest on a wire rack for 10-15 minutes before slicing.
- Garnish: Drizzle a small amount of the reserved sun-dried tomato oil over each slice and sprinkle with fresh chopped oregano or parsley before serving warm or at room temperature.
Notes
Squeeze the cooked spinach thoroughly to remove excess moisture; this prevents the quiche from becoming spongy and wet. If the quiche top browns too quickly before the center sets, cover loosely with foil for the remaining bake time.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 slice (120 g)
- Calories: 190 calories
- Sugar: 2 g
- Sodium: 400 mg
- Fat: 12 g
- Saturated Fat: 5 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 5 g
- Fiber: 1 g
- Protein: 10 g
- Cholesterol: 150 mg