Crustless Spinach and Feta Breakfast Quiche (Low Carb, High Protein)
There is something deeply satisfying about a breakfast that looks impressive, tastes incredible, and takes almost no effort to pull together. This crustless spinach and feta breakfast quiche ticks every single one of those boxes. Without a pastry shell weighing things down, you get a lighter, lower carb result that still delivers that gorgeous golden, custardy texture you love about a proper quiche. The filling is the star here, and trust me, it does not need a crust to shine.
What makes this version genuinely healthier than the traditional recipe is the combination of whole eggs and egg whites, which keeps the protein content high without loading up on saturated fat. A splash of full-fat coconut milk or unsweetened almond milk replaces heavy cream entirely, cutting calories significantly while still giving the custard a beautifully silky finish. The feta cheese brings its signature salty, tangy punch, and because it has such a bold flavour, you only need a modest amount. Spinach is folded in generously, adding iron, folate, and fibre without a single extra calorie worth worrying about. Toasted sunflower seeds are scattered across the top before baking, adding a nutty crunch, a little extra protein, and a dose of healthy fats that most quiche recipes simply skip.
The flavour profile leans Mediterranean without being fussy about it. Sauteed red onion and garlic form the aromatic base, and a good pinch of dried oregano and a whisper of nutmeg tie everything together. A small handful of sun-dried tomatoes, oil-drained and roughly chopped, weaves through the filling to give little pockets of intense, sweet-savoury flavour. It is a combination that feels considered and delicious rather than thrown together. Each bite has something going on, a bit of creamy egg, a crumble of feta, a soft leaf of spinach, a chewy bit of tomato.
This quiche is designed with your week in mind as much as your morning. It slices beautifully once cooled, holds its shape in the fridge for several days, and reheats in minutes. Bake it on a Sunday and you have a nourishing, high-protein breakfast ready to go from Monday through Thursday with zero morning stress. Serve it warm with a handful of rocket dressed in lemon juice, or enjoy it cold straight from the fridge when time is short. At under 200 calories per generous slice and with nearly 15 grams of protein, this crustless spinach and feta breakfast quiche earns its place in your regular rotation without you having to think twice about it.
Ingredients
- 6 large whole eggs (free-range if possible)
- 4 large egg whites (adds protein without extra fat)
- 120 ml unsweetened almond milk (or full-fat coconut milk for a richer result)
- 180 g fresh baby spinach (roughly chopped)
- 100 g reduced-fat feta cheese (crumbled)
- 1 medium red onion (finely diced)
- 3 cloves garlic (minced)
- 50 g sun-dried tomatoes (oil-drained, roughly chopped)
- 1 tsp dried oregano
- 0.3 tsp ground nutmeg (freshly grated is best)
- 0.3 tsp crushed red pepper flakes (optional, adjust to taste)
- 0.5 tsp fine sea salt (taste before adding, feta is salty)
- 0.3 tsp black pepper (freshly cracked)
- 2 tbsp sunflower seeds (for topping, adds crunch and healthy fats)
- 1 tsp olive oil (for sauteing the onion and garlic)
Instructions
- 1
Preheat your oven to 180 degrees Celsius (160 fan, 350 Fahrenheit). Lightly grease a 9-inch (23cm) round ceramic or glass baking dish with a little olive oil or cooking spray.
A ceramic dish holds heat evenly and helps the quiche cook without any rubbery edges.
- 2
Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat. Add the diced red onion and cook for 4 to 5 minutes until softened and lightly golden. Add the minced garlic and cook for a further 1 minute, stirring constantly so it does not burn.
- 3
Add the chopped fresh spinach to the skillet in two or three handfuls, stirring as it wilts down. This should take about 2 to 3 minutes. Once fully wilted, remove the pan from the heat and allow the mixture to cool for 5 minutes. Press out any excess moisture using the back of a spoon or a clean kitchen towel — this step is important so your quiche does not turn watery.
Squeezing out the spinach properly is the single most important step for a set, sliceable quiche.
- 4
In a large mixing bowl, whisk together the whole eggs, egg whites, almond milk, dried oregano, nutmeg, red pepper flakes, salt, and black pepper until the mixture is smooth and well combined.
Whisk for a full minute to incorporate some air into the eggs, which helps the quiche set with a light, fluffy texture.
- 5
Stir the cooled spinach and onion mixture into the egg base, followed by the chopped sun-dried tomatoes. Pour everything into your prepared baking dish and spread it out evenly.
- 6
Scatter the crumbled feta evenly across the top of the egg mixture, then sprinkle over the sunflower seeds.
Distributing the feta on top rather than mixing it in means you get visible golden crumbles and pockets of flavour on every slice.
- 7
Transfer to the preheated oven and bake for 32 to 35 minutes, until the centre is just set with a very slight wobble and the edges are lightly golden. A skewer inserted into the middle should come out clean.
Avoid overbaking. The quiche will continue to firm up as it cools, so pull it out when there is just a gentle jiggle left in the centre.
- 8
Remove from the oven and allow to cool in the dish for at least 10 minutes before slicing. This resting time helps the custard fully set and makes clean slices much easier to achieve.
Nutrition per serving
185kcal
Calories
14.8g
Protein
6.2g
Carbs
11.4g
Fat
1.9g
Fibre
3.1g
Sugar
420mg
Sodium
Pro Tips
- ✓
Always drain and press the spinach thoroughly before adding it to the egg mixture. Leftover moisture is the number one reason quiches turn out soft or undercooked in the middle.
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Taste the egg mixture before baking and adjust salt carefully. Feta cheese is already quite salty, so you may need very little extra salt at all.
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If your feta is particularly salty, rinse it briefly under cold water and pat it dry before crumbling.
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For cleaner slices, let the quiche cool for 10 to 15 minutes before cutting. Slicing too early causes the custard to slide.
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A light spray of olive oil around the edges of the baking dish before adding the mixture helps prevent sticking and makes serving much tidier.
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Sun-dried tomatoes packed in oil have the best flavour. Just blot them dry with a paper towel to remove excess oil before chopping.
Frequently Asked Questions
Variations
- •
Sun-Dried Tomato and Olive Twist
Add 30g of sliced Kalamata olives alongside the sun-dried tomatoes for a deeper Mediterranean flavour. The olives add healthy fats and a briny, savoury note that pairs brilliantly with the feta.
- •
Roasted Red Pepper and Spinach
Replace the sun-dried tomatoes with 80g of jarred roasted red peppers, drained and diced. This version is slightly sweeter and lower in calories while still delivering bold, colourful flavour.
- •
Mushroom and Spinach Feta Quiche
Saute 150g of sliced chestnut mushrooms with the onion and garlic for an earthy, umami-rich variation. Mushrooms add selenium and B vitamins, and their natural savouriness reduces the need for added salt.
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Dairy-Free Version
Swap the feta for a dairy-free feta-style cheese made from almond or cashew base, and use unsweetened almond milk. The flavour will be slightly milder, so add an extra pinch of sea salt and a squeeze of lemon juice to the egg mixture to compensate.
Substitutions
- •Unsweetened almond milk → Full-fat coconut milk or oat milk (Coconut milk creates a richer, slightly denser custard. Oat milk is a good neutral option but adds a small amount of carbohydrate.)
- •Fresh baby spinach → Frozen spinach or kale (Frozen spinach works perfectly, just defrost and squeeze out all excess water. Kale adds a slightly more robust, bitter flavour and extra fibre.)
- •Reduced-fat feta cheese → Full-fat feta or goat cheese (Full-fat feta is creamier and more flavourful. Goat cheese crumbles beautifully and has a slightly tangier profile that works very well here.)
- •Red onion → Spring onions or shallots (Spring onions have a milder flavour and can be used raw without sauteing if you prefer. Shallots are sweeter and slightly more delicate than red onion.)
- •Sunflower seeds → Pumpkin seeds or sesame seeds (Pumpkin seeds add zinc and magnesium. Sesame seeds create a more delicate, nutty crust on top of the quiche.)
🧊 Storage
Allow the quiche to cool completely before storing. Cover the baking dish tightly with cling film or transfer slices to an airtight container. Store in the refrigerator for up to 4 days. Reheat individual slices in the microwave on medium power for 1 to 2 minutes, or in an oven preheated to 160 degrees Celsius for 8 to 10 minutes until heated through. To freeze, wrap cooled individual slices in cling film and store in a freezer-safe bag for up to 2 months. Thaw overnight in the fridge before reheating.
📅 Make Ahead
This quiche is an excellent make-ahead dish. You can prepare the entire quiche up to 2 days before serving and store it covered in the fridge. Alternatively, prepare the spinach and onion filling the night before, cover and refrigerate it, then whisk the egg mixture fresh in the morning before combining and baking. The fully baked quiche can also be sliced and portioned into individual servings for grab-and-go breakfasts throughout the week.
