Spinach, Sun-Dried Tomato & Feta Crustless Quiche

Description

Spinach, Sun-Dried Tomato & Feta Crustless Quiche is a delicious, protein-rich breakfast or brunch recipe made with fluffy eggs, fresh spinach, tangy sun-dried tomatoes, creamy feta cheese, and simple herbs. Because it is crustless, this quiche is lighter and easier to prepare than a traditional pastry-based quiche while still delivering plenty of flavor and a satisfying texture.
The combination of wilted spinach, savory sun-dried tomatoes, and salty feta creates a Mediterranean-inspired flavor in every bite. The eggs bake into a soft, creamy center while the top becomes beautifully golden and slightly crisp around the edges.
This easy quiche works wonderfully for breakfast, brunch, lunch, meal prep, or a light dinner. It can be served warm with a fresh green salad, roasted vegetables, or whole-grain toast. You can also prepare it ahead of time and enjoy individual slices throughout the week.

Ingredients For the Egg Mixture

8 large eggs
½ cup milk or unsweetened almond milk
½ cup plain Greek yogurt
½ teaspoon salt
½ teaspoon black pepper
½ teaspoon garlic powder
½ teaspoon dried Italian seasoning
¼ teaspoon red pepper flakes, optional

For the Filling

2 cups fresh spinach, roughly chopped
½ cup sun-dried tomatoes, drained and chopped
¾ cup crumbled feta cheese
½ small yellow onion, finely diced
2 cloves garlic, minced
1 tablespoon olive oil
¼ cup shredded mozzarella cheese, optional

For the Top

2 tablespoons crumbled feta
1 tablespoon chopped fresh parsley
A small pinch of black pepper

Step-by-Step Instructions

1. Preheat your oven to 375°F (190°C). Lightly grease a 9-inch pie dish or similar baking dish with cooking spray or a small amount of olive oil.
2. Heat olive oil in a skillet over medium heat. Add the diced onion and cook for about 2–3 minutes until it begins to soften.
3. Add the minced garlic and chopped spinach. Cook for another 1–2 minutes, stirring gently, until the spinach wilts. Avoid overcooking because the spinach will continue cooking in the oven.
4. Add the chopped sun-dried tomatoes to the skillet and stir everything together. Remove the skillet from the heat and allow the mixture to cool slightly.
5. In a large mixing bowl, whisk together the eggs, milk, Greek yogurt, salt, black pepper, garlic powder, and Italian seasoning. Whisk until the mixture is smooth and evenly combined.
6. Add the cooked spinach mixture to the egg mixture. Stir gently to distribute the vegetables evenly throughout the eggs.
7. Fold in the crumbled feta cheese. If you want an extra cheesy quiche, add the shredded mozzarella at this stage.
8. Pour the mixture into the prepared baking dish. Spread the spinach, tomatoes, and feta evenly so every slice contains a good amount of filling.
9. Sprinkle the remaining feta over the top and add a small pinch of black pepper. Place the dish in the preheated oven.
10. Bake for approximately 30–40 minutes, or until the center is set and the top is lightly golden. The center should no longer look liquid or jiggle excessively when gently moved.
11. Remove the quiche from the oven and allow it to rest for 5–10 minutes before slicing. This resting time helps the eggs finish setting and makes the slices easier to serve.
12. Garnish with fresh parsley and serve warm. You can also refrigerate the quiche and enjoy it cold or reheated later.

Tips & Notes

Make sure to drain the sun-dried tomatoes well before chopping them. Excess oil or moisture can make the quiche greasy or watery.
If using frozen spinach, thaw it completely and squeeze out as much excess water as possible before adding it to the recipe. Too much moisture can prevent the quiche from setting properly.
Greek yogurt adds creaminess and extra protein to the egg mixture. For a richer quiche, you can use full-fat Greek yogurt, while low-fat Greek yogurt works well for a lighter version.
Do not overbake the quiche. Once the center is set and the top is lightly golden, remove it from the oven. Overbaking can make the eggs rubbery and dry.
You can customize the filling with mushrooms, bell peppers, zucchini, cooked turkey, chicken, or additional herbs. If adding meat, make sure it is fully cooked before mixing it into the egg mixture.
For a stronger Mediterranean flavor, add fresh basil, oregano, parsley, or a small amount of lemon zest. A little crushed red pepper also gives the quiche a pleasant kick.

Q&A

Can I make this crustless quiche ahead of time?
Yes. This recipe is excellent for meal prep. Bake the quiche, allow it to cool completely, then cover and refrigerate it. Reheat individual slices in the microwave or oven when ready to serve.
Can I use frozen spinach?
Yes. Thaw it completely and squeeze out excess water before using it.
Can I replace feta cheese?
Yes. Goat cheese, cottage cheese, ricotta, or shredded mozzarella can be used. Feta provides the strongest salty Mediterranean flavor.
How do I know when the quiche is done?
The edges should be set and lightly golden, while the center should be firm with only a very slight movement when the dish is gently shaken.
Can I freeze crustless quiche?
Yes. Allow it to cool completely, cut it into individual portions, wrap them well, and freeze. Thaw in the refrigerator before reheating.
What can I serve with this quiche?
Serve it with a green salad, fresh tomatoes, avocado, roasted vegetables, fruit, or whole-grain toast for a balanced meal.

Servings

This recipe makes approximately 6 servings. Each serving is satisfying enough for breakfast or lunch and can easily be paired with fresh fruit or vegetables for a complete meal.

Nutrition

Each serving contains approximately 220–280 calories, depending on the type of milk, Greek yogurt, feta, and optional mozzarella used. It provides approximately 17–20 grams of protein, making it a satisfying high-protein breakfast or lunch option.
The eggs and Greek yogurt provide high-quality protein, while spinach contributes iron, folate, vitamin A, and vitamin K. Sun-dried tomatoes add antioxidants and concentrated tomato flavor, while feta provides calcium and additional protein. Nutrition values are estimates and can vary depending on the exact ingredients and brands used.