Make Ahead Breakfast Quiche for Meal Prep with Spinach, Turkey and Feta
If your mornings feel like a race you never signed up for, this make ahead breakfast quiche for meal prep is about to become your new best friend. It is crustless, which means fewer carbs, fewer calories and honestly less fuss. No blind baking, no rolling out dough, no wondering if the pastry is cooked through. Just a rich, savoury egg filling loaded with good stuff, baked once and ready to carry you through the entire week.
The filling here is genuinely nourishing. Six whole eggs get combined with two cups of whisked egg whites, which bumps the protein up significantly without adding much fat. Lean turkey mince, browned with garlic and a little smoked paprika, gives the quiche a satisfying, almost smoky depth that makes you forget this is a healthy version of anything. Baby spinach wilts beautifully into the mix and adds iron, folate and a gentle earthiness. Crumbled feta brings saltiness and creaminess in one hit, while a handful of finely chopped sun-dried tomatoes adds concentrated sweetness and a little chew. The base liquid is a blend of semi-skimmed milk and a small pour of plain Greek yogurt, which keeps everything moist and creamy without needing heavy cream at all. Each slice lands at around 210 calories and delivers close to 24 grams of protein. That is a breakfast that will genuinely keep you full until lunch.
Making this quiche is straightforward. You brown the turkey with onion and garlic, wilt the spinach in the same pan, then pour the egg mixture over the top. The whole thing bakes in a 9-inch pie dish or a standard round baking tin at 180 degrees Celsius for about 35 minutes. You will know it is done when the centre has just a slight wobble and the edges are set and lightly golden. Let it cool completely before slicing, because a warm quiche cuts messily and will not hold its shape well in your meal prep containers. Once cooled, slice it into six generous wedges and store them in airtight containers in the fridge. Come Monday morning, all you need to do is microwave a slice for about 90 seconds and breakfast is served.
One of the things that makes this recipe so versatile is how well it adapts to whatever you have in the fridge. Swap the spinach for kale, swap the feta for a little grated reduced-fat cheddar, or toss in some roasted red peppers if you want a sweeter note. You can also make two quiches at once and freeze individual slices, which means you always have a high protein breakfast on standby even on the busiest weeks. Wrap each slice in a layer of baking paper and then in cling film before freezing, and they will keep beautifully for up to two months. Just thaw overnight in the fridge and reheat as normal. This is the kind of recipe that rewards a little Sunday effort with stress-free mornings all week long.
Ingredients
- 6 large whole eggs (free-range if possible)
- 1 cup egg whites (from a carton or about 7 large eggs)
- 3 tbsp plain low-fat Greek yogurt (adds creaminess without heavy cream)
- 1 cup semi-skimmed milk
- 250 g lean turkey mince (at least 93% lean)
- 2 cups baby spinach (packed, fresh)
- 1 medium brown onion (finely diced)
- 3 cloves garlic (minced)
- 70 g reduced-fat feta cheese (crumbled)
- 3 tbsp sun-dried tomatoes (drained and finely chopped, oil-packed)
- 1 tsp smoked paprika
- 1 tsp dried oregano
- 1 tsp ground black pepper
- 1 tsp fine sea salt (adjust to taste)
- 1 tsp olive oil (for cooking the turkey and vegetables)
- 2 tbsp fresh chives (finely chopped, optional for topping)
Instructions
- 1
Preheat your oven to 180 degrees Celsius (350 degrees Fahrenheit). Lightly spray or brush a 9-inch round baking dish or pie dish with a little olive oil and set it aside.
A ceramic or glass pie dish works best here as it distributes heat evenly and gives the quiche a lovely set base.
- 2
Heat the olive oil in a non-stick frying pan over medium-high heat. Add the diced onion and cook for 3 to 4 minutes until softened and translucent. Add the minced garlic and cook for a further minute, stirring constantly so it does not burn.
- 3
Add the lean turkey mince to the pan. Break it up with a wooden spoon and cook for 5 to 6 minutes, stirring frequently, until it is fully cooked through with no pink remaining. Season with smoked paprika, dried oregano, salt and pepper.
Do not rush this step. Properly browned turkey adds a lot of flavour to the finished quiche.
- 4
Add the baby spinach to the pan and stir it through the turkey mixture. Cook for 1 to 2 minutes until the spinach has wilted down completely. Remove the pan from the heat and allow the mixture to cool for 5 minutes.
If the spinach releases a lot of liquid, tip the mixture into a sieve and press gently to drain. This prevents a watery quiche.
- 5
In a large mixing bowl, whisk together the whole eggs, egg whites, Greek yogurt and semi-skimmed milk until the mixture is smooth and well combined. Season lightly with a pinch of salt and black pepper.
Whisk vigorously for about 60 seconds to incorporate a little air, which gives the finished quiche a slightly lighter texture.
- 6
Spread the cooled turkey and spinach mixture evenly across the base of your prepared baking dish. Scatter the chopped sun-dried tomatoes and crumbled feta over the top.
- 7
Pour the egg mixture slowly and evenly over the filling in the baking dish. Give the dish a gentle shake to help the liquid settle between the filling ingredients.
Pour slowly to avoid splashing and to ensure the egg mixture distributes evenly throughout the dish.
- 8
Scatter the fresh chives over the top if using, then transfer the dish to the preheated oven. Bake for 33 to 37 minutes until the edges are set and lightly golden and the centre has just the faintest wobble when you gently shake the dish.
Start checking at 32 minutes. Overbaking will dry out the quiche, so pull it out as soon as the centre is just set.
- 9
Remove the quiche from the oven and allow it to cool in the dish for at least 20 minutes before slicing. This resting time helps the filling firm up so it slices cleanly into neat wedges.
- 10
Slice into 6 equal wedges. Serve warm, or allow to cool completely before transferring to individual airtight containers for meal prep storage.
A thin, sharp knife run under warm water will give you the cleanest slices.
Nutrition per serving
210kcal
Calories
24g
Protein
5g
Carbs
10g
Fat
1g
Fibre
3g
Sugar
390mg
Sodium
Pro Tips
- ✓
Cool the quiche completely before placing slices into meal prep containers. Trapping steam inside the container makes the filling soggy.
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Drain your sun-dried tomatoes well and pat them dry before chopping. Excess oil can make the filling greasy.
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Use a mandoline or finely dice the onion so it becomes soft and practically invisible in the finished slice. Nobody wants a big crunchy onion chunk at 7am.
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If you are making two quiches for a bigger batch, rotate the dishes halfway through baking to ensure even cooking.
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Label your containers with the date. These slices keep for up to 5 days in the fridge, so knowing when you made them is genuinely helpful.
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To reheat from frozen, unwrap the slice and microwave on medium power for 2 minutes, then full power for 30 seconds. Let it stand for 1 minute before eating.
Frequently Asked Questions
Variations
- •
Mediterranean Roasted Pepper Version
Replace the sun-dried tomatoes with 1/2 cup of finely chopped roasted red peppers and add a handful of pitted kalamata olives. Use crumbled goats cheese instead of feta for a creamier, milder finish.
- •
Mushroom and Kale Version
Swap the baby spinach for roughly chopped kale (stems removed) and add 1 cup of sliced chestnut mushrooms, sauteed until golden before adding to the filling. Use a little reduced-fat cheddar instead of feta.
- •
Spicy Southwest Version
Add 1/2 cup of black beans (drained), 1/4 cup of corn kernels and a diced jalapeno to the filling. Season the turkey with cumin and chilli powder instead of smoked paprika. Top with a little salsa when serving.
- •
Simple Veggie Version
Skip the turkey entirely and double the spinach. Add 1/2 a diced courgette, sauteed until soft, and increase the feta to 100g. This version is lower in calories but still delivers solid protein from the eggs and egg whites.
Substitutions
- •Turkey mince → Shredded cooked chicken breast (Use the same weight. Add it after cooking the onion and garlic since it is already cooked, just stir it through to warm and coat in the spices.)
- •Baby spinach → Kale or Swiss chard (Remove tough stems and chop finely. Kale benefits from an extra minute of cooking to soften properly before going into the egg mixture.)
- •Reduced-fat feta → Goats cheese or reduced-fat cheddar (Goats cheese gives a creamier texture, cheddar gives a more robust flavour. Use the same quantity.)
- •Semi-skimmed milk → Unsweetened almond milk or oat milk (Works well for a dairy-free version. The texture of the finished quiche is very similar.)
- •Plain low-fat Greek yogurt → Low-fat cottage cheese blended smooth (Blend the cottage cheese for 30 seconds before using so it is completely smooth. Adds a nice protein boost.)
- •Sun-dried tomatoes → Roasted red peppers or cherry tomatoes halved (Cherry tomatoes will release more liquid so press them dry on kitchen paper before adding. Roasted peppers from a jar are a great shortcut.)
🧊 Storage
Store cooled slices in individual airtight containers in the refrigerator for up to 5 days. For longer storage, wrap each slice in baking paper and then in cling film and freeze for up to 2 months. Thaw frozen slices overnight in the fridge before reheating.
📅 Make Ahead
This quiche is designed specifically for meal prep. Bake the full quiche on Sunday, allow it to cool completely, slice into 6 wedges and portion into individual airtight containers. Each morning you have a high protein breakfast ready in under 2 minutes. You can also bake two quiches at once and freeze half for the following week.
