Mediterranean Spinach and Cheese Crustless Quiche
This crustless quiche is light, protein-packed, and full of Mediterranean flavor. With spinach, garlic, and a blend of cheeses, it makes a wonderful breakfast, brunch, or light dinner. Since it skips the crust, it’s easier to prepare, lower in carbs, and still incredibly satisfying. Pair it with a simple green salad or roasted vegetables for a complete meal.
Total Time: 50–55 minutes
Prep Time: 15–20 minutes
Cook Time: 35 minutes
Servings: 6
Ingredients
Egg Base
5–6 large eggs
1 cup whole milk or heavy cream
Cheese
1 cup total cheese, such as Fontina, mozzarella, Gruyère, feta, or Parmesan (mix and match as preferred)
Vegetables
10 oz fresh or frozen chopped spinach (about 2 cups packed baby spinach)
½ medium yellow onion, minced
3 large garlic cloves, minced
Optional: 8 oz mushrooms, sliced
Seasonings & Extras
1 tbsp extra-virgin olive oil (for sautéing)
1 tsp dried thyme
1 ½ tbsp balsamic vinegar (if including mushrooms)
Salt and pepper, to taste
Optional: Pinch of nutmeg
Instructions
Preheat oven to 375°F (190°C). Lightly grease a 9-inch pie dish or baking dish.
Prepare the vegetables
Heat olive oil in a skillet over medium heat.
Add onion and sauté for 3–4 minutes until softened.
Add garlic and cook for another 1 minute until fragrant.
If using mushrooms, add them now and cook for 5–6 minutes until golden. Stir in balsamic vinegar and cook until absorbed.
Add spinach, cooking until wilted (if using fresh) or heated through (if frozen). Season with thyme, salt, and pepper. Remove from heat and let cool slightly.
Make the egg mixture
In a large bowl, whisk eggs, milk or cream, and a pinch of nutmeg (if using). Stir in half of the cheese.
Assemble the quiche
Spread the spinach mixture evenly in the prepared dish.
Pour the egg mixture over the top.
Sprinkle the remaining cheese evenly.
Bake
Place in the oven and bake for 30–35 minutes, or until the center is set and the top is lightly golden.
Let cool for at least 5–10 minutes before slicing.
Serve
Slice into wedges and serve warm, at room temperature, or even chilled. Pairs well with fresh herbs, a green salad, or crusty bread.
Tips & Variations
Cheese Options: Try different Mediterranean-inspired cheeses like halloumi, goat cheese, or kasseri. Feta adds tang, while mozzarella or Gruyère gives a creamier texture.
Vegetable Swaps: Swap spinach with kale, Swiss chard, or even roasted red peppers for a colorful twist.
Protein Boost: Add diced cooked chicken, turkey sausage, or smoked salmon for extra protein.
Make it Dairy-Free: Use unsweetened almond milk or oat milk with a dairy-free cheese substitute.
Flavor Enhancers: Add sun-dried tomatoes, artichoke hearts, or a sprinkle of za’atar for more Mediterranean flair.
Meal Prep Friendly: Bake ahead, slice into portions, and store in the fridge for up to 4 days. It reheats well in the oven or microwave.
Mini Quiches: Pour the mixture into greased muffin tins for portable, individual servings—perfect for breakfast meal prep.
Low-Carb Friendly: Since it’s already crustless, this quiche fits into a low-carb or keto diet when made with heavy cream and higher-fat cheeses.
Q&A
Q: Can I use frozen spinach instead of fresh?
A: Yes, frozen spinach works well—just thaw and squeeze out as much liquid as possible before adding it to the mixture.
Q: How do I know when the quiche is done baking?
A: The center should be just set and no longer jiggly. A knife inserted in the middle should come out clean.
Q: Can this quiche be made ahead of time?
A: Absolutely. You can bake it a day in advance and reheat in the oven at 350°F (175°C) for about 10–15 minutes.
Q: What can I serve with this quiche?
A: It pairs nicely with a simple side salad, roasted potatoes, or fresh fruit for a balanced meal.
Q: Can I freeze leftovers?
A: Yes, once cooled, slice into portions, wrap tightly, and freeze. Reheat in the oven for best texture.
Nutrition
(per slice, based on 6 servings)
Calories: ~220
Protein: ~14g
Carbohydrates: ~6g
Fat: ~16g
Fiber: ~2g
Sugar: ~2g
Values may vary depending on cheese and milk choices.
Conclusion
This Mediterranean Spinach and Cheese Crustless Quiche is a simple yet satisfying dish packed with protein, veggies, and plenty of flavor. It’s versatile enough for breakfast, brunch, or even a light dinner. With no crust to fuss over, it’s also lighter and easier to prepare while still delivering that rich, cheesy comfort. Whether you enjoy it fresh from the oven or as a make-ahead meal, it’s a wholesome Mediterranean-inspired recipe you’ll come back to often.