Spinach, Sun Dried Tomato and Feta Crustless Quiche is a simple, tasty, and filling meal that is perfect for busy days. It is made with eggs, fresh spinach, sun dried tomatoes, and creamy feta cheese. Unlike a traditional quiche, this recipe does not use a pastry crust, which makes it lighter and easier to prepare. The eggs create a soft and creamy center while the spinach adds a fresh vegetable flavor. Sun dried tomatoes bring a slightly sweet and rich taste to every bite. Feta cheese adds a salty and creamy flavor that brings all the ingredients together beautifully.
People love this crustless quiche because it is easy to make and tastes delicious both hot and cold. You can prepare it in the morning and enjoy it for breakfast, or make it ahead of time for lunch or dinner. The combination of spinach, tomatoes, and feta gives the dish a beautiful color and a wonderful mix of flavors. Every bite is soft, cheesy, savory, and full of vegetables. It is also a great option for people who want a meal with plenty of protein without using a pastry crust. Since there is no crust to prepare, this recipe saves time and reduces the number of steps needed in the kitchen.
This quiche can also be a great choice when you want a filling meal that fits into a balanced lifestyle. Eggs and feta cheese provide protein, while spinach adds important vitamins and minerals. If you are working on your fitness goals, a protein rich breakfast or lunch can be a useful part of your daily meal plan. You can enjoy a slice after a workout, take it to work for lunch, or serve it to your family on a relaxed weekend morning. It is also a comforting recipe when you want something warm and homemade without spending hours in the kitchen. The best part is that you can prepare the whole dish in advance and simply reheat a slice whenever you need a quick and satisfying meal.
Ingredients You Will Need
For one medium quiche that makes about 6 servings, you will need:
- 8 large eggs
- 150 grams fresh spinach
- 100 grams feta cheese
- 80 grams sun dried tomatoes
- 100 milliliters milk
- 100 grams plain Greek yogurt
- 30 grams grated Parmesan cheese
- 1 tablespoon olive oil
- 1 small garlic clove
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes
- 1/4 teaspoon onion powder
You can adjust the seasoning according to your taste. If your feta cheese and sun dried tomatoes are already very salty, you may want to use less added salt.
Step by Step Method
Step 1: Prepare the Oven
Start by heating your oven to 180 degrees Celsius.
Allow the oven to become fully hot before you begin baking the quiche. This helps the eggs cook evenly and gives the top a beautiful golden color.
Take a round baking dish that is about 20 to 22 centimeters wide. Lightly brush the inside with olive oil. You can also use baking paper on the bottom if you want to make removing the quiche easier.
Step 2: Prepare the Spinach
Wash the fresh spinach carefully under cool running water.
Remove any thick stems if needed. Then place the spinach in a clean kitchen towel and gently press it to remove extra water.
Heat one tablespoon of olive oil in a large pan over medium heat.
Add the finely chopped garlic and cook it for about 30 seconds. Do not let the garlic become dark because it can taste bitter.
Add the spinach to the pan.
Cook the spinach for about 2 to 3 minutes until it becomes soft.
Spinach releases water while cooking, so allow some of the moisture to evaporate. This is important because too much water can make the quiche soft and watery.
Remove the spinach from the heat and allow it to cool for a few minutes.
Step 3: Prepare the Sun Dried Tomatoes
Take the sun dried tomatoes and cut them into small pieces.
If your tomatoes are packed in oil, gently drain some of the oil before using them. You do not need to remove every drop because a little oil can add flavor.
Cut the tomatoes into small pieces so they spread evenly throughout the quiche.
Step 4: Prepare the Egg Mixture
Crack the eight eggs into a large mixing bowl.
Whisk them gently until the yolks and whites are completely combined.
Add the milk and Greek yogurt.
Mix everything together until the mixture looks smooth.
Greek yogurt helps make the quiche creamy while also adding extra protein.
Now add the black pepper, oregano, red pepper flakes, and onion powder.
Add salt carefully because feta cheese and sun dried tomatoes can already contain a good amount of salt.
Mix everything together.
Step 5: Add the Cheese
Crumble the feta cheese into small pieces.
Add most of the feta to the egg mixture and keep a little aside for the top.
Add the grated Parmesan cheese as well.
Mix gently so the cheese is spread throughout the mixture.
The combination of feta and Parmesan gives this quiche a rich and savory flavor.
Step 6: Add the Vegetables
Add the cooked spinach to the egg mixture.
Add the chopped sun dried tomatoes.
Stir everything gently with a spatula.
Make sure the spinach and tomatoes are spread evenly throughout the mixture. This will help every slice contain a good amount of vegetables and cheese.
Step 7: Pour Into the Baking Dish
Pour the prepared mixture into your greased baking dish.
Use a spoon or spatula to spread the spinach and tomatoes evenly.
Sprinkle the remaining feta cheese over the top.
You can also add a small amount of Parmesan cheese to the surface if you want a more golden top.
Step 8: Bake the Quiche
Place the baking dish in the center of your preheated oven.
Bake for approximately 35 to 45 minutes.
The exact cooking time can vary depending on your oven and the depth of your baking dish.
Start checking the quiche after about 35 minutes.
The center should look set but still have a very slight movement when you gently shake the dish.
The top should become lightly golden.
You can insert a clean knife into the center. If it comes out mostly clean without liquid egg mixture, the quiche is ready.
Step 9: Let It Rest
Remove the quiche from the oven and place it on a heat safe surface.
Allow it to rest for about 10 minutes before cutting.
This step is important because the eggs continue to settle as the quiche cools slightly.
Cutting it immediately can make the slices softer and more difficult to serve.
Step 10: Serve
Cut the quiche into six equal portions.
Serve it warm with a fresh salad, sliced tomatoes, cucumber, or your favorite vegetables.
You can also enjoy it with whole grain toast if you want a more filling meal.
The quiche can also be enjoyed cold, making it useful for meal preparation and packed lunches.
Protein and Nutrition Details
The protein amount can vary depending on the exact ingredients and brands you use. The following numbers are approximate.
The eight large eggs provide about 50 grams of protein.
The 150 grams of fresh spinach provide about 4 grams of protein.
The 100 grams of feta cheese provide about 14 grams of protein.
The 80 grams of sun dried tomatoes provide about 10 grams of protein.
The 100 milliliters of milk provide about 3 grams of protein.
The 100 grams of plain Greek yogurt provide about 10 grams of protein.
The 30 grams of Parmesan cheese provide about 11 grams of protein.
Olive oil, garlic, herbs, spices, salt, and pepper provide very little protein.
Based on these approximate amounts, the complete quiche provides around 102 grams of protein.
If you divide the quiche into six servings, each serving provides approximately 17 grams of protein.
The exact amount can be different depending on the type of Greek yogurt, feta cheese, Parmesan cheese, milk, and eggs you choose.
This recipe also provides other nutrients from spinach, tomatoes, eggs, and dairy ingredients. Spinach contains fiber and several vitamins and minerals. Eggs provide protein and other nutrients. Tomatoes add flavor and nutrients, while dairy ingredients provide protein and calcium.
Because nutrition needs are different for everyone, it is best to look at this recipe as one part of your overall eating pattern rather than focusing only on one nutrient.
Why This Recipe Is Special
The biggest reason this Spinach, Sun Dried Tomato and Feta Crustless Quiche is special is its simplicity.
Traditional quiche often requires making or buying a pastry crust. This recipe skips that step completely.
That means you can prepare the dish faster and with less effort.
The egg mixture creates a soft and creamy texture without needing a crust.
Spinach adds a fresh vegetable taste and beautiful green color.
Sun dried tomatoes add a rich tomato flavor with a slightly sweet taste.
Feta cheese gives the quiche a creamy and salty flavor that works perfectly with spinach.
Another great feature is the protein content. Eggs, Greek yogurt, feta, Parmesan cheese, and spinach all contribute protein to the recipe.
This can make the quiche more filling than many simple breakfast foods.
It is also easy to change according to your preferences. You can add mushrooms, bell peppers, onions, broccoli, or other vegetables.
You can prepare it for breakfast, lunch, dinner, or even a weekend brunch.
The quiche also works well for meal preparation. Once cooled, you can store individual slices in the refrigerator and reheat them when needed.
This can be helpful when you have a busy schedule and want a homemade meal ready to eat.
Extra Tips for Better Taste
For the best flavor, use good quality feta cheese. A creamy feta can make the texture and taste much better.
Do not skip cooking the spinach before adding it to the egg mixture. Raw spinach contains a lot of water, and that extra moisture can affect the final texture.
If you want more flavor, add finely chopped onion or green onion to the spinach while cooking.
You can also add sliced mushrooms for a richer vegetable flavor.
For a little heat, increase the amount of red pepper flakes.
If you love herbs, add fresh parsley, basil, or dill before serving.
A little lemon zest can also give the quiche a fresh flavor that works nicely with spinach and feta.
For a stronger Mediterranean style taste, add a few chopped olives.
If you want an extra cheesy top, sprinkle a little Parmesan cheese over the quiche during the final five minutes of baking.
Do not overbake the quiche. Once the center is set, remove it from the oven. Overbaking can make the eggs firm and rubbery.
Let the quiche rest before slicing. This gives you cleaner and more attractive pieces.
If you are preparing it for several days, allow the quiche to cool completely before storing it in the refrigerator.
For an easy breakfast, prepare it the night before and warm one slice in the morning.
Final Thoughts
Spinach, Sun Dried Tomato and Feta Crustless Quiche is a simple recipe that brings together creamy eggs, fresh spinach, rich sun dried tomatoes, and flavorful feta cheese. It is easy enough for beginners and does not require a pastry crust, which makes preparation much simpler. With a good amount of protein and plenty of flavor, it can be a satisfying choice for breakfast, lunch, dinner, or meal preparation. You can also change the ingredients based on what you have at home. Add your favorite vegetables, herbs, or cheese to create your own version. Whether you make it for yourself or share it with your family, this warm and colorful quiche is a delicious way to enjoy a homemade meal.
Disclaimer
Everyone’s body is different, and nutrition needs can vary from person to person. The protein and nutrition amounts in this recipe are estimates and may change depending on the brands, ingredients, and serving sizes you use. This recipe is not medical advice and should not replace advice from a qualified health professional. If you have a food allergy, medical condition, or specific dietary requirement, check all ingredients carefully and speak with a qualified health professional when needed. Enjoy this recipe as part of a varied and balanced diet.
