Ingredients
- 1 tablespoon olive oil
- 8 oz (225 g) mushrooms, sliced
- 4 cups fresh spinach
- 6 large eggs
- ½ cup milk
- ½ cup crumbled feta cheese
- ¼ cup shredded mozzarella cheese (optional)
- ¼ cup chopped onion
- 1 clove garlic, minced
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon dried oregano
Instructions
- Preheat oven: Heat to 375°F (190°C). Lightly grease a 9-inch pie dish.
- Cook mushrooms: Heat olive oil in a skillet. Add mushrooms and onion; sauté for 5–7 minutes until softened and their moisture evaporates.
- Add spinach: Stir in garlic and spinach. Cook for 1–2 minutes until wilted. Allow excess liquid to evaporate.
- Prepare egg mixture: Whisk eggs, milk, salt, pepper, and oregano in a large bowl.
- Combine: Spread the vegetables in the prepared dish. Sprinkle feta and mozzarella over them, then pour the egg mixture evenly on top.
- Bake: Bake for 30–40 minutes, until the center is set and the top is golden. The center should reach 160°F (71°C).
- Rest and serve: Let stand for 5–10 minutes before slicing.
Nutrition Information
Estimated per serving, based on 6 servings.
| Nutrient | Amount |
|---|---|
| Calories | 170–200 kcal |
| Protein | 12–14 g |
| Carbohydrates | 5–7 g |
| Fat | 11–14 g |
| Fiber | 1–2 g |
| Sugar | 3–4 g |
Values vary with the type of milk, cheese, and amount of oil used.
Nut Information & Allergens
- Tree nuts: None in the standard recipe.
- Peanuts: None in the standard recipe.
- Dairy: Contains milk, feta, and optionally mozzarella.
- Eggs: Contains eggs.
- Gluten: Naturally gluten-free when all ingredients are suitable and cross-contamination is avoided.
For a dairy-free version, use unsweetened plant milk and dairy-free cheese alternatives. Check labels for allergen and cross-contact warnings.
Helpful Tips
- Remove excess moisture from the mushrooms and spinach to prevent a watery quiche.
- Use baby spinach for a milder flavor.
- Add chopped bell peppers or sun-dried tomatoes for extra flavor.
- For a creamier texture, replace some of the milk with cream.
- Let the quiche rest before slicing so it holds its shape.
Storage
- Refrigerator: Store in an airtight container for up to 3–4 days.
- Freezer: Freeze individual slices for up to 2 months for best quality.
- Reheating: Warm in the oven at 325°F (165°C) until heated through, or microwave individual slices.
Frequently Asked Questions (Q&A)
Q1: Why is it called a crustless quiche?
It contains the traditional egg, cheese, and vegetable filling but has no pastry crust, making preparation simpler.
Q2: Can I use frozen spinach?
Yes. Thaw completely and squeeze out excess water before adding it to the mushrooms.
Q3: How do I know when the quiche is ready?
The edges should be set, the center should no longer look liquid, and the internal temperature should reach 160°F (71°C).
Q4: Can I make it ahead of time?
Yes. Bake it a day ahead, refrigerate promptly, and reheat before serving.
Q5: Can I make this recipe higher in protein?
You can add extra egg whites or use a higher-protein milk. Nutrition values will change depending on the additions.
Q6: Is this quiche suitable for a low-carb diet?
It is relatively low in carbohydrates because it contains no pastry crust. Individual dietary needs and serving sizes still matter.
Q7: Can I replace feta cheese?
Yes. Goat cheese, ricotta, or shredded cheddar can work, although the flavor and texture will change.
Q8: Can I serve it cold?
Yes. It can be enjoyed chilled or at room temperature, provided it has been stored safely in the refrigerator.
Enjoy this savory, cheesy spinach and mushroom quiche for breakfast, brunch, or a light dinner! 🌿🍳
