Easy High-Protein Spinach & Feta Crustless Quiche (Low-Carb)

Equipment

• 9-Inch Pie Dish or Springform Pan: Ensures even heat distribution and allows for effortless slicing and serving.
• Non-Stick Skillet: Perfect for quickly wilting fresh spinach and sautéing aromatics without sticking.
• Large Stainless Steel Whisk: Incorporates air into the egg-and-milk custard base for a fluffier, lighter baked texture.
• Colander or Fine-Mesh Strainer: Essential for pressing out unwanted liquid from the sautéed greens before assembly.

Ingredients

• 1 tbsp (15 ml) Olive Oil (Note: You can use the savory oil from the sun-dried tomato jar for extra flavor)
• 1 small (70 g) Yellow Onion, finely diced
• 2 cloves Fresh Garlic, minced
• 5 oz (140 g) Fresh Baby Spinach, roughly chopped
• 6 large Whole Eggs , room temperature
• 1/2 cup (120 ml) Whole Milk or Unsweetened Almond Milk
• 1/3 cup (50 g) Sun-Dried Tomatoes in Oil, well-drained and chopped
• 4 oz (115 g) Feta Cheese, coarsely crumbled
• 1/2 cup (50 g) Shredded Mozzarella Cheese (helps bind the crustless edge)
• 1/2 tsp Kosher Salt
• 1/4 tsp Black Pepper, freshly cracked
• 1/2 tsp Dried Oregano or Italian Seasoning

Instructions

1. Preheat & Prepare Equipment: Preheat your oven to 375°F (190°C). Generously grease a 9-inch pie dish or quiche pan with 1/2 tablespoon of olive oil or non-stick spray, making sure to coat the sides thoroughly to prevent sticking.
2. Sauté Aromatics & Greens (Medium Heat — 5 to 7 Minutes): Heat the remaining olive oil in a non-stick skillet over medium heat. Add the diced yellow onion and sauté for 3 minutes until translucent. Stir in the minced garlic and chopped spinach, cooking for 2 to 3 minutes until the spinach is fully wilted.
3. Drain Excess Moisture (Crucial High-Protein Texture Tip): Transfer the warm spinach mixture into a fine-mesh strainer or colander. Use the back of a spoon or paper towels to squeeze out all excess liquid. High-protein tip: Removing moisture prevents egg dilution, keeping the finished quiche dense and protein-packed.
4. Whisk the Egg Custard Base: In a large bowl, crack all 6 eggs and add the milk, salt, black pepper, and dried oregano. Whisk vigorously for 60 seconds until the mixture is uniform, fully blended, and slightly bubbly on top.
5. Assemble Layers in the Baking Dish: Scatter the squeezed spinach-onion mix evenly across the bottom of the greased pie dish. Top with chopped sun-dried tomatoes, crumbled feta cheese, and half of the shredded mozzarella.
6. Pour & Bake (375°F / 190°C — 30 to 35 Minutes): Pour the egg mixture slowly over the layered ingredients, allowing it to settle into all crevices. Sprinkle the remaining mozzarella over the top. Bake for 30–35 minutes until the center is completely set and the edges are golden brown with a slight crisp.
7. Rest & Slice: Remove from the oven and let the quiche rest undisturbed for 10 minutes. The internal temperature will drop slightly, allowing the custard to firm up for clean, beautiful slicing.

Nutrition

Calories: 225 kcal · Protein: 14 g · Fat: s: 16 g Cholesterol: 205 mg · Carbohydrates: 4.5 g · Fiber: 1.2 g · Sugar: 2.1 g · Sodium: 490 mg