This Spinach, Sun-Dried Tomato & Feta Crustless Quiche is packed with creamy eggs, tender spinach, tangy feta, and flavorful sun-dried tomatoes.
With no pastry crust, it is naturally lower in carbohydrates while remaining rich, savory, and satisfying.
It makes an easy high-protein, low-carb breakfast, lunch, or meal-prep option that can be enjoyed warm or chilled.
Can This Spinach, Sun-Dried Tomato & Feta Crustless Quiche Support Weight Loss Goals?
Yes, this quiche can fit into a balanced weight-management meal plan because eggs provide protein and the vegetables add volume and nutrients without requiring a traditional flour crust. Protein can also make a meal more satisfying. However, ingredients such as feta, cheese, and oil still contribute calories, so reasonable portions are important.
Does This Recipe Fit a High-Protein Lifestyle?
Yes, this crustless quiche is a naturally protein-rich, low-carb meal thanks primarily to eggs, cottage cheese, and feta. Spinach adds fiber and micronutrients, while sun-dried tomatoes provide concentrated tomato flavor with a relatively small amount of food. Depending on the brands used, one serving contains only a modest amount of net carbs. Cottage cheese can be increased slightly if you want an even more protein-focused version.
Why This Recipe Is Special
- Crustless & Low-Carb — Skipping pastry keeps the recipe lower in carbohydrates.
- Protein-Rich — Eggs, cottage cheese, and feta create a satisfying protein base.
- Big Flavor — Sun-dried tomatoes provide concentrated savory-sweet tomato flavor.
- Creamy Texture — Cottage cheese helps create a soft, tender interior.
- Meal-Prep Friendly — It slices easily and reheats well for convenient meals.
My Personal Experience
- The feta adds the perfect salty finish
Its tangy flavor cuts through the creamy egg mixture beautifully.
Small crumbles throughout the quiche give you flavorful bites without needing much cheese. - Sun-dried tomatoes make the quiche more exciting
Their concentrated tomato flavor adds a slightly sweet and savory character.
They pair especially well with spinach and feta. - The crustless texture is light but satisfying
Without pastry, the eggs and vegetables become the main focus of the dish.
The center stays tender while the edges become lightly golden. - It works extremely well for meal prep
Individual slices can be refrigerated and reheated throughout the week.
The flavor remains enjoyable even when served cold.
Perfect For:
- High-protein breakfasts
- Low-carb meal plans
- Weekend brunch
- Quick lunches
- Meal prep
- Light dinners
- Vegetarian meals
- Office lunches
- Family breakfasts
- Keto-style menus
Why You’ll Love This Recipe
- No crust to prepare
There is no pastry rolling, chilling, or blind-baking involved.
Simply mix the filling and bake. - Creamy and flavorful
Cottage cheese keeps the egg mixture tender while feta provides a savory bite.
Spinach and sun-dried tomatoes bring plenty of flavor without a heavy sauce. - Protein-packed
Eggs, cottage cheese, and feta provide multiple protein sources in every serving.
It makes a practical protein-focused breakfast or lunch. - Easy to customize
Add mushrooms, bell peppers, onions, or fresh herbs to change the flavor.
You can also use different cheeses according to preference. - Great hot or cold
Fresh from the oven, it is warm and tender with lightly browned edges.
Chilled slices are convenient for meal prep and packed lunches.
Common Mistakes to Avoid
- Adding wet spinach directly to the eggs — Squeeze cooked spinach well to prevent excess moisture from making the quiche watery.
- Overbaking the quiche — Remove it when the center is just set to maintain a tender texture.
- Using too many sun-dried tomatoes — Their concentrated flavor and saltiness can overpower the other ingredients.
- Cutting it immediately after baking — Resting allows the egg mixture to finish setting and makes cleaner slices.
Required Equipment
- 9-inch pie dish — Gives the quiche the proper depth for even baking.
- Large mixing bowl — Provides enough room to combine the filling thoroughly.
- Whisk — Creates an evenly blended egg and cottage-cheese mixture.
- Non-stick skillet — Quickly cooks the spinach and aromatics without excessive oil.
- Rubber spatula — Helps fold the vegetables and cheese into the filling gently.
- Sharp knife — Makes clean portions after the quiche has rested.
Storage Instructions
Allow the quiche to cool before transferring slices to an airtight refrigerator-safe container. Refrigerate for up to 4 days.
For longer storage, wrap individual slices tightly and place them in a freezer-safe container or bag. Freeze for up to 2 months for best quality. Thaw overnight in the refrigerator before reheating.
Reheat individual slices in the microwave for about 45–90 seconds, or warm them in a 350°F (175°C) oven for 8–12 minutes until heated through. The quiche remains protein-rich after refrigeration or freezing; texture may be slightly softer after freezing.
Recipe Details
Preparation Time: 15 minutes
Cooking Time: 35–40 minutes
Total Time: 50–55 minutes
Servings: 6
Best Season: All-season
Total Calories: Approximately 220 calories per serving; this is an approximate estimate and varies according to the ingredients and brands used.
Short 3-Line Description
Creamy eggs, spinach, tangy feta, and savory sun-dried tomatoes make this crustless quiche incredibly flavorful.
Cottage cheese adds extra creaminess and protein without needing a pastry crust.
It is an easy low-carb breakfast or meal-prep dish that tastes delicious warm or cold.
📝 Ingredients
Quiche Filling
- 6 large eggs
- 1 cup low-fat cottage cheese
- ½ cup crumbled feta cheese
- 2 cups fresh baby spinach
- ½ cup sun-dried tomatoes, drained and finely chopped
- ¼ cup finely diced red onion
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- ½ teaspoon dried oregano
- ¼ teaspoon black pepper
- ¼ teaspoon salt
- ¼ cup shredded mozzarella cheese
Note: If using sun-dried tomatoes packed in oil, drain them thoroughly before chopping. Because feta and sun-dried tomatoes are salty, use salt sparingly.
Directions
1. Prepare the Oven and Dish
Preheat the oven to 375°F (190°C).
Lightly grease a 9-inch pie dish or baking dish with cooking spray or a small amount of olive oil.
Heat level: 375°F / 190°C.
2. Cook the Spinach and Onion
Heat 1 tablespoon olive oil in a skillet over medium heat.
Add the diced onion and cook for 2–3 minutes until slightly softened. Add the spinach and cook for another 1–2 minutes, just until wilted.
Texture cue: Spinach should be wilted but still vibrant rather than heavily browned.
3. Remove Excess Moisture
Transfer the cooked spinach mixture to a plate and allow it to cool briefly.
Press or squeeze out as much excess moisture as possible.
Important: This step helps prevent a watery quiche.
4. Prepare the Egg Mixture
In a large bowl, whisk together the eggs, cottage cheese, garlic powder, oregano, black pepper, and salt.
Whisk for approximately 30–45 seconds until well combined.
High-protein tip: Cottage cheese increases the protein content while helping the baked eggs stay tender.
5. Add the Filling Ingredients
Fold the spinach, onion, sun-dried tomatoes, and feta into the egg mixture.
Stir gently until everything is evenly distributed.
6. Fill the Baking Dish
Pour the mixture into the prepared dish.
Sprinkle the shredded mozzarella evenly over the top.
Visual cue: The vegetables should be distributed throughout the mixture rather than concentrated in one area.
7. Bake
Place the dish in the preheated oven and bake for 35–40 minutes.
The edges should be lightly golden and the center should be set but still slightly soft when gently shaken.
8. Rest Before Serving
Remove from the oven and allow the quiche to rest for 10 minutes before slicing.
This gives the eggs time to finish setting and makes the slices easier to cut.
9. Serve
Slice into 6 portions and serve warm.
For a fresh flavor boost, garnish with chopped parsley, fresh basil, or a small amount of additional feta.
Nutrition Facts
Per Serving — Approximate
| Nutrient | Amount |
|---|---|
| Calories | ~220 kcal |
| Fat | ~13 g |
| Cholesterol | ~195 mg |
| Sodium | ~500 mg |
| Potassium | ~300 mg |
| Total Carbohydrates | ~7 g |
| Fiber | ~2 g |
| Net Carbs | ~5 g |
| Sugars | ~4 g |
| Protein | ~18 g |
| Calcium | ~200 mg |
Nutrition values are approximate estimates and can vary significantly depending on the cottage cheese, feta, mozzarella, and sun-dried tomatoes used.
Notes
- Storage: Refrigerate covered for up to 4 days.
- Freezing: Freeze individual slices for up to 2 months for best quality.
- Reheating: Microwave for 45–90 seconds or bake at 350°F (175°C) for 8–12 minutes.
- Allergy note: Contains eggs and dairy.
- Gluten-free: The ingredients listed are naturally gluten-free, but check packaged ingredients for cross-contact if necessary.
- Flavor boost: Add fresh basil, oregano, red-pepper flakes, or a little lemon zest.
- Higher-protein option: Use high-protein cottage cheese and serve with plain Greek yogurt or another protein-rich side.
- Lower-carb option: Reduce the sun-dried tomatoes slightly and avoid sweetened or flavored packaged varieties.
Frequently Asked Questions
1. Can I use frozen spinach?
Yes, but thaw it completely and squeeze out as much water as possible before adding it.
2. Can I make this quiche without cottage cheese?
Yes, but cottage cheese contributes creaminess and protein, so the texture and nutrition will change.
3. Can I use fresh tomatoes instead of sun-dried tomatoes?
Yes, although fresh tomatoes contain more water and should be seeded or drained to prevent a watery quiche.
4. Can I prepare this quiche ahead of time?
Yes, it can be baked ahead and refrigerated for up to 4 days.
5. Why is my crustless quiche watery?
Excess moisture usually comes from spinach or other vegetables that were not cooked and drained sufficiently.
6. Can I eat this quiche cold?
Yes, the quiche can be served chilled and is particularly convenient for meal-prep lunches.
