A creamy, protein-rich quiche with cottage cheese, eggs, spinach, and melted cheese. It has a golden, lightly crisp top and a soft, fluffy center—without the carb-heavy crust. Perfect for breakfast, brunch, meal prep, or a light dinner.

⭐ Full Recipe

Prep time: 15 minutes
Cook time: 35–45 minutes
Total time: 50–60 minutes
Servings: 6–8 slices

Ingredients

1 cup (225 g) cottage cheese, preferably 2% or 4%
6 large eggs
2 cups fresh spinach, roughly chopped
or about 1 cup frozen spinach, thawed and thoroughly squeezed dry
1 cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
¼ cup heavy cream
2 cloves garlic, minced
½ teaspoon salt
½ teaspoon black pepper
½ teaspoon Italian seasoning
¼ teaspoon onion powder
¼ teaspoon garlic powder
¼ teaspoon red pepper flakes, optional
1 tablespoon olive oil or butter, for sautéing
Optional: ¼ cup chopped onion
Optional: ¼ cup chopped sun-dried tomatoes, well drained

Optional topping

¼ cup additional shredded mozzarella
A little Parmesan
Fresh parsley or chopped spinach
Freshly cracked black pepper

👩‍🍳 Step-by-Step Instructions

1. Prepare the oven

Preheat your oven to 375°F (190°C).

Grease a 9-inch pie dish or similar round baking dish thoroughly with butter or cooking spray.

For easier removal, you can also line the bottom with a circle of parchment paper.

2. Cook the spinach

Heat the olive oil or butter in a skillet over medium heat.

Add the chopped spinach and cook for about 2–3 minutes, just until wilted.

Add the garlic and cook for another 30–60 seconds.

Remove from the heat and allow it to cool slightly.

Important: If using frozen spinach, squeeze out as much water as possible. Excess moisture can make the quiche watery.

3. Blend the cottage cheese mixture

Add the cottage cheese, eggs, heavy cream, salt, pepper, Italian seasoning, onion powder, and garlic powder to a blender.

Blend for about 20–30 seconds, until mostly smooth.

You can skip blending if you prefer a more textured cottage-cheese quiche, but blending produces a particularly smooth, creamy interior.

4. Combine everything

Pour the egg mixture into a large bowl.

Fold in:

Cooked spinach
Mozzarella
Parmesan
Optional onion
Optional red pepper flakes
Optional sun-dried tomatoes

Mix gently until everything is evenly distributed.

5. Fill the baking dish

Pour the mixture into the prepared pie dish.

Sprinkle the extra mozzarella and Parmesan over the top if using.

6. Bake

Bake at 375°F (190°C) for approximately 35–45 minutes.

The quiche is done when:

The edges are golden.
The center is set but still has a slight gentle jiggle.
A knife inserted near the center comes out mostly clean.
The internal temperature is approximately 160°F (71°C).

Don’t overbake it—the eggs will continue cooking slightly as the quiche cools.

7. Rest before slicing

Remove from the oven and let it rest for 10–15 minutes.

This is important because the center continues to set while resting.

Slice into 6 or 8 wedges and serve warm.

🥑 Nutrition Information

Approximate nutrition per serving when divided into 8 slices, using 2% cottage cheese and the ingredients above:

Nutrient	Approx. per slice
Calories	185–200 kcal
Protein	16–18 g
Total carbohydrates	4–5 g
Fiber	~0.5–1 g
Net carbs	~3.5–4.5 g
Fat	11–13 g
Saturated fat	~5–6 g
Sugar	~2 g
Sodium	~400–500 mg
Calcium	~200–250 mg

Nutrition will vary depending on the cottage cheese, cheese, cream, and toppings you use. For the lowest-carb version, choose unsweetened full-fat cottage cheese, check the label for added starches, and skip the optional onion and sun-dried tomatoes.

If divided into 6 servings

Each larger serving will contain approximately:

245–265 calories
22–24 g protein
5–6 g total carbs
15–17 g fat

💪 Why This Quiche Is High in Protein

The combination of eggs + cottage cheese + mozzarella + Parmesan makes this much more protein-dense than a traditional vegetable quiche.

Cottage cheese also gives the filling a naturally creamy texture without requiring a flour-based crust.

Good additions for even more protein

You can add:

Diced cooked chicken
Turkey sausage
Lean ham
Smoked salmon
Extra cottage cheese
Egg whites

For a very high-protein version, replace 2 whole eggs with ½ cup egg whites.

🥬 Low-Carb & Keto Notes

This is naturally crustless and low in carbohydrates, but it isn’t literally zero-carb.

The small amount of carbohydrate comes primarily from:

Cottage cheese
Spinach
Heavy cream
Cheese

For a stricter keto version:

Use:

Full-fat cottage cheese with minimal carbs
Heavy cream
Eggs
Spinach
Mozzarella
Parmesan

Avoid:

Milk
Flour
Biscuits or crust
Sweetened dairy products
Sugary sauces

❄️ Storage & Meal Prep

Refrigerator

Cool completely and store covered in the refrigerator for 3–4 days.

Freezer

Cut into individual portions and wrap well. Freeze for up to 2–3 months for best quality.

Reheating

Microwave one slice for approximately 45–90 seconds, depending on your microwave.

For a better texture, reheat in a 325°F (165°C) oven for 10–15 minutes.

🔄 Delicious Variations

🥓 Spinach & Bacon

Add 4–6 slices cooked and crumbled bacon.

🍗 Chicken & Spinach

Add 1 cup diced cooked chicken breast for a substantial high-protein meal.

🍄 Mushroom & Spinach

Sauté 1 cup sliced mushrooms with the spinach. Cook the mushrooms until their moisture has evaporated before adding them.

🌶️ Spicy Spinach Quiche

Add diced jalapeño, red pepper flakes, and a little pepper Jack cheese.

🧀 Three-Cheese

Use mozzarella, Parmesan, and a small amount of cheddar or Swiss.

🥩 Sausage & Spinach

Add 4 oz cooked turkey or chicken sausage for a hearty breakfast version.

❓ Q&A

Q: Can I make this without heavy cream?

Yes. You can omit it for a lighter version. The cottage cheese keeps the filling creamy. You can also use a little unsweetened milk, although that will slightly change the texture and nutrition.

Q: Can I use frozen spinach?

Absolutely. Thaw it completely and squeeze it very dry before adding it. This is one of the most important steps for preventing watery quiche.

Q: Why did my quiche become watery?

The most common causes are wet spinach, watery cottage cheese, or overcooking. Drain/squeeze the vegetables well and allow the finished quiche to rest before cutting.

Q: Can I use cottage cheese with large curds?

Yes. Blending it creates a smoother, cheesecake-like texture, while leaving it unblended gives the quiche more noticeable cottage-cheese curds.

Q: Can I make this without a blender?

Yes. Whisk the eggs and cottage cheese together by hand. The finished quiche will simply have a little more texture.

Q: How do I know when it’s finished?

The edges should be set and lightly golden, while the center should have only a slight jiggle. It will firm up as it rests.

Q: Is this keto-friendly?

It can fit into a keto/low-carb eating pattern because it contains no flour or crust and is relatively low in carbohydrates. However, “keto-friendly” depends on your individual carbohydrate target and portion size.