A rich, creamy, protein-packed crustless quiche filled with spinach, tangy feta, savory sun-dried tomatoes, and herbs. It is naturally flour-free and has no added sugar.

Ingredients

For the Quiche

10 large eggs
1 cup whole milk or unsweetened milk of choice
1 cup crumbled feta cheese
2 cups fresh spinach, roughly chopped
¾ cup sun-dried tomatoes, drained and chopped
½ cup shredded mozzarella cheese
¼ cup finely diced onion
2 cloves garlic, minced
1 tablespoon olive oil
½ teaspoon dried oregano
½ teaspoon dried thyme
¼ teaspoon black pepper
¼ teaspoon salt, or to taste
¼ teaspoon red pepper flakes, optional

For the Top

2 tablespoons crumbled feta
2 tablespoons chopped sun-dried tomatoes
1 teaspoon fresh thyme or parsley, optional

Instructions

1. Prepare the oven

Preheat oven to 375°F (190°C).

Grease a 9-inch deep-dish pie dish or similar baking dish with a little olive oil or cooking spray.

2. Cook the vegetables

Heat 1 tablespoon olive oil in a skillet over medium heat.

Add the diced onion and cook for 2–3 minutes until softened.

Add the garlic and cook for about 30 seconds.

Add the chopped spinach and cook for 1–2 minutes, just until wilted.

Remove from the heat and allow the mixture to cool slightly.

3. Prepare the egg mixture

In a large bowl, whisk together:

Eggs
Milk
Oregano
Thyme
Black pepper
Salt
Red pepper flakes, if using

Whisk until well combined.

4. Add the fillings

Stir the following into the egg mixture:

Cooked spinach mixture
Sun-dried tomatoes
Feta
Mozzarella

Mix gently so the ingredients are evenly distributed.

5. Fill the baking dish

Pour the mixture into the prepared dish.

Sprinkle the remaining feta and sun-dried tomatoes over the top.

6. Bake

Bake for 35–45 minutes, or until:

The center is set.
The edges are lightly golden.
A knife inserted near the center comes out mostly clean.

If the top begins browning too quickly, loosely cover it with foil during the last 10–15 minutes.

7. Rest before slicing

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

This allows it to finish setting and makes cleaner slices.

Cut into 6–8 portions and serve warm.

🥗 Nutrition Information

Approximate per serving, based on 8 servings:

Calories: ~235
Protein: ~15 g
Total Carbohydrates: ~6 g
Fiber: ~1.5 g
Net Carbs: ~4.5 g
Fat: ~17 g
Saturated Fat: ~6 g
Cholesterol: ~250 mg
Sodium: ~500–600 mg
Sugar: ~3 g

Nutrition will vary depending on the milk, feta, mozzarella, and especially whether the sun-dried tomatoes contain added sugar or are packed in oil.

Helpful Tips

For a firmer quiche: Use 10 eggs and avoid adding extra milk.
For a creamier texture: Use whole milk or half-and-half.
For lower carbs: Use sun-dried tomatoes without added sugar and keep the onion modest.
For more protein: Add ½ cup cottage cheese to the egg mixture and blend until smooth before combining with the vegetables.
For extra flavor: Add basil, oregano, or a little lemon zest.
Don’t skip the resting time: The quiche continues to set as it cools.

Storage

Refrigerator: Store covered for up to 4 days.

Freezer: Cool completely, slice, wrap individual portions, and freeze for up to 2 months.

Reheating: Microwave individual slices for about 60–90 seconds, or reheat in a 350°F (175°C) oven until warmed through.

Q&A

Can I make this quiche without a crust?

Yes. That’s exactly what makes this a crustless quiche—there is no flour or pastry crust.

Can I use frozen spinach?

Yes. Thaw it completely and squeeze out as much water as possible before adding it. Excess moisture can make the quiche watery.

Can I use fresh tomatoes instead of sun-dried tomatoes?

Yes, but sun-dried tomatoes provide a much more concentrated flavor. If using fresh tomatoes, remove excess seeds and moisture first.

Can I make it without mozzarella?

Absolutely. Replace it with additional feta, cheddar, Parmesan, or another cheese you enjoy.

Can I use cottage cheese?

Yes. Replace some of the milk with ½ cup cottage cheese for a higher-protein, creamy version.

Why is my quiche watery?

The most common causes are watery spinach, excess tomato moisture, or underbaking. Squeeze frozen spinach very well and bake until the center is set.

Can I make it ahead?

Yes. Bake it a day ahead, refrigerate, and reheat individual slices when needed.

Is it good for meal prep?

Yes. Slice into portions after cooling and refrigerate. It works well for breakfast, lunch, or a quick high-protein snack.

Can I eat it cold?

Yes. It can be eaten cold, at room temperature, or reheated.

How do I know when it’s done?

The center should look set rather than liquid or jiggly. A knife inserted near the center should come out mostly clean.

Is this recipe gluten-free?

Yes, provided all packaged ingredients, particularly the sun-dried tomatoes and cheeses, are certified gluten-free if cross-contamination is a concern.

Is it keto-friendly?

It can fit a low-carb or keto-style diet, with approximately 4–5 g net carbs per serving based on the ingredients above. Check the nutrition label on your sun-dried tomatoes because some products contain added sugar.