Easy Spinach and Cheese Breakfast Quiche Recipe with a Wholegrain Crust
If you have ever wanted a breakfast that feels indulgent but is genuinely good for you, this easy spinach and cheese breakfast quiche recipe is exactly what your mornings need. It swaps out the traditional butter-heavy pastry for a wholegrain oat crust that adds fibre and a lovely nutty depth. The filling is built around eggs, cottage cheese, and a small amount of sharp cheddar, which means you get a creamy, satisfying custard with far more protein and far less saturated fat than a classic quiche. Every slice delivers something your body will actually thank you for.
Spinach is the real star here. Fresh baby spinach wilts down beautifully and brings iron, magnesium, and vitamin K to the table without adding any meaningful calories. Paired with spring onions, garlic, and a pinch of nutmeg, the filling has a savoury warmth that feels both comforting and clean. The cottage cheese is the secret weapon. Blended smooth before mixing in, it creates that silky custard texture you want from a quiche, while adding casein protein that keeps you full well into the morning. You get all the richness without the heavy cream.
The wholegrain oat crust comes together in minutes. Rolled oats, a little almond flour, olive oil, and an egg white bind into a press-in crust that you simply push into your tart tin, no rolling pin required. It bakes up golden and slightly crisp, holding the filling beautifully. Because there is no chilling time for pastry dough, the total time from starting to slicing is under an hour. This is genuinely a weekday-friendly recipe, not just a weekend project. You can even prep it on a Sunday and have slices ready to grab from the fridge all week.
Nutrition-wise, each slice comes in at around 210 calories with close to 16 grams of protein, which is remarkable for a quiche. The fibre from the oat crust and spinach helps regulate blood sugar, so there is no mid-morning energy slump. It is naturally gluten-flexible if you use certified gluten-free oats, and it is a brilliant meal-prep option. Serve it warm from the oven with a simple green salad, or enjoy a cold slice straight from the fridge with a cup of coffee. Either way, this easy spinach and cheese breakfast quiche recipe is one you will come back to again and again.
Ingredients
- 1.5 cups rolled oats (use certified gluten-free oats if needed)
- 0.5 cup almond flour
- 2 tbsp olive oil
- 1 large egg white (lightly beaten)
- 0.3 tsp fine sea salt (for crust)
- 1 tsp olive oil (for sauteing filling)
- 3 medium spring onions (thinly sliced)
- 2 cloves garlic (minced)
- 150 g fresh baby spinach (roughly 5 cups loosely packed)
- 5 large whole eggs
- 1 cup low-fat cottage cheese (blended smooth)
- 0.5 cup reduced-fat sharp cheddar cheese (grated)
- 2 tbsp grated parmesan
- 0.3 tsp ground nutmeg
- 0.5 tsp black pepper (freshly ground)
- 0.5 tsp fine sea salt (for filling)
- 0.5 tsp smoked paprika (optional, adds gentle warmth)
Instructions
- 1
Preheat your oven to 190 degrees Celsius (375 degrees Fahrenheit). Lightly grease a 23cm loose-bottomed tart tin or a standard 9-inch pie dish with a little olive oil.
A loose-bottomed tin makes serving much easier and keeps the crust intact.
- 2
Make the crust by combining the rolled oats, almond flour, olive oil, egg white, and sea salt in a bowl. Mix well until the mixture holds together when pressed. Tip it into the prepared tin and use your fingers and the back of a spoon to press it evenly across the base and up the sides.
Press firmly and make the edges slightly thicker so they don't crumble when baking.
- 3
Bake the crust for 12 minutes until lightly golden. Remove from the oven and set aside. Keep the oven on.
Pre-baking the crust stops it turning soggy once the egg filling goes in.
- 4
While the crust bakes, heat 1 teaspoon of olive oil in a non-stick pan over medium heat. Add the spring onions and cook for 2 minutes until softened. Add the garlic and cook for 30 seconds more. Add the baby spinach in batches, stirring until fully wilted, about 2 to 3 minutes. Remove from heat and allow to cool slightly. Gently press out any excess moisture using a clean cloth or paper towel.
Removing excess water from the spinach is important. Too much moisture will make your filling watery.
- 5
Blend the cottage cheese in a small blender or food processor until completely smooth. This takes about 30 seconds.
Blending the cottage cheese gives the filling a silky, cream-like consistency with no grainy texture.
- 6
In a large mixing bowl, whisk together the whole eggs, blended cottage cheese, grated cheddar, parmesan, nutmeg, black pepper, salt, and smoked paprika if using. Fold in the cooked spinach mixture and stir until evenly combined.
- 7
Pour the egg and spinach filling into the pre-baked crust, spreading it evenly. The filling should come nearly to the top of the crust.
- 8
Bake for 28 to 30 minutes, until the filling is set with just a very slight wobble in the very centre. A knife inserted 5 cm from the edge should come out clean.
Don't overbake. A little wobble is fine as it will firm up as it cools.
- 9
Remove from the oven and allow the quiche to rest for at least 10 minutes before slicing. This helps the filling set fully and makes for clean, neat slices.
Resting is worth it. Cutting too early will cause the filling to spill.
Nutrition per serving
210kcal
Calories
16g
Protein
14g
Carbs
10g
Fat
3g
Fibre
2g
Sugar
390mg
Sodium
Pro Tips
- ✓
Blending the cottage cheese completely smooth before adding it to the egg mixture is the key to a creamy, restaurant-quality filling.
- ✓
Always wring out the wilted spinach thoroughly. Watery spinach is the most common reason quiche fillings turn out loose and wet.
- ✓
For a deeper golden top, add an extra tablespoon of parmesan over the surface just before baking.
- ✓
Using a loose-bottomed tart tin rather than a pie dish makes it much easier to serve without breaking the crust.
- ✓
Let the quiche cool to room temperature before refrigerating for meal prep. Slicing cold quiche is much cleaner than slicing warm.
Frequently Asked Questions
Variations
- •
Sun-Dried Tomato and Feta
Replace the cheddar with crumbled feta cheese and add 3 tablespoons of chopped sun-dried tomatoes to the filling for a Mediterranean-inspired twist with extra tangy, bold flavour.
- •
Mushroom and Spinach
Add 150g of sliced button or chestnut mushrooms, sauteed until golden, alongside the spinach. This adds an earthy depth and extra fibre to each slice.
- •
Turkey and Spinach
Stir in 100g of cooked, diced turkey breast for extra protein. This variation pushes each slice closer to 20g of protein and makes it even more filling for busy mornings.
- •
Crustless High-Protein Version
Skip the oat crust entirely and pour the filling directly into a greased, lined baking dish. This shaves off about 60 calories per slice and is naturally grain-free and lower-carb.
Substitutions
- •Almond flour → Oat flour or sunflower seed flour (Use the same quantity. Sunflower seed flour is a good nut-free alternative that still gives the crust a good bind and flavour.)
- •Low-fat cottage cheese → Low-fat ricotta cheese (Ricotta gives a slightly denser texture but still blends smooth. The protein content is similar, making it an easy swap.)
- •Reduced-fat cheddar → Part-skim mozzarella or reduced-fat gouda (Mozzarella gives a milder, stretchier result. Gouda adds a richer, slightly smoky flavour.)
- •Fresh baby spinach → Frozen spinach or fresh kale (If using frozen spinach, thaw and squeeze out all excess water. If using kale, remove the thick stems and chop finely before sauteing.)
- •Whole eggs → 3 whole eggs plus 4 egg whites (This reduces the fat and calorie count further while maintaining structure and boosting protein even higher. The texture will be slightly firmer.)
🧊 Storage
Store cooled quiche slices in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 60 to 90 seconds or in an oven preheated to 170 degrees Celsius for 8 to 10 minutes. The quiche can also be frozen in individual slices, wrapped tightly, for up to 2 months. Thaw overnight in the fridge before reheating.
📅 Make Ahead
This quiche is ideal for making ahead. Bake it fully on Sunday and refrigerate. Slices reheat quickly on weekday mornings. You can also pre-make the oat crust up to 2 days in advance, wrap it tightly, and keep it in the fridge until ready to fill and bake.
