A savory, low-carb quiche that’s easy to make, full of flavor, and totally crust-free—so it’s lighter but still satisfying.
🛒 Ingredients
- 1 cup chopped spinach (fresh or frozen, thawed and drained)
- ½ onion, finely chopped
- ½ cup crumbled feta cheese
- 4 large eggs
- ½ cup milk (any kind—dairy or non-dairy)
- Salt & black pepper, to taste
- Optional: Pinch of garlic powder or fresh herbs (basil, dill, or parsley)
🔄 Ingredient Swaps & Add-Ins
- Cheese: Try goat cheese or shredded mozzarella for a milder flavor.
- Milk: Use almond milk, oat milk, or half-and-half depending on your dietary needs.
- Veggies: Add mushrooms, cherry tomatoes, or bell peppers for variety.
- Protein Boost: Stir in ¼ cup cooked bacon or turkey sausage.
🍳 Instructions
- Prep
Preheat oven to 375°F (190°C). Lightly grease a 9-inch pie dish or small baking dish. - Sauté Veggies
In a skillet over medium heat, sauté the chopped onion until softened (about 5 minutes). Add spinach and cook until wilted (or just stir in if using pre-cooked frozen spinach). - Mix Eggs & Dairy
In a medium bowl, whisk together the eggs, milk, salt, pepper, and any optional herbs or seasonings. - Assemble Quiche
Spread the spinach and onion evenly in the baking dish. Sprinkle feta over the top. Pour egg mixture over everything. - Bake
Bake for 30–35 minutes, or until the center is set and the top is slightly golden. Let cool slightly before slicing.
🍽️ Serving & Storage Tips
- Serve With: A side salad, roasted potatoes, or fruit for a complete meal.
- Storage: Refrigerate leftovers for up to 4 days. Reheat in the microwave or enjoy cold.
- Freezing: Slice and wrap individual portions to freeze. Reheat from frozen at 350°F for 15–20 minutes.
🧮 Nutrition Info (Per Slice – serves 4)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~160–180 |
| Protein | ~11g |
| Carbs | ~4g |
| Fat | ~12g |
| Fiber | ~1g |
🛍️ Grocery List
Produce
- 1 cup chopped spinach (fresh or ½ block frozen)
- ½ onion
Dairy
- ½ cup crumbled feta cheese
- ½ cup milk
- 4 large eggs
Pantry & Spices
- Salt & pepper
- Garlic powder or herbs (optional)
