Spinach, Sun-Dried Tomato & Feta Crustless Quiche
This spinach, sun-dried tomato & feta crustless quiche is a flavorful, protein-rich dish that’s perfect for breakfast, brunch, lunch, or an easy weeknight dinner. It combines tender fresh spinach, tangy sun-dried tomatoes, salty feta, nutty Parmesan, sweet onion, and fragrant garlic in a creamy baked egg mixture.
Because there is no pastry crust, this quiche is lighter and incredibly easy to prepare. You simply sauté the vegetables, whisk the eggs with milk and seasonings, combine everything with the cheeses, and bake until golden around the edges and perfectly set in the center.
The sun-dried tomatoes add little bursts of concentrated tomato flavor, while feta gives the quiche a delicious Mediterranean-inspired character. Parmesan adds extra richness and helps create a lightly golden top as the quiche bakes.
It’s also an excellent make-ahead recipe. Prepare it on Sunday and enjoy slices throughout the week for quick breakfasts or lunches. Serve it warm with a fresh salad, roasted vegetables, or fruit for a complete meal.
Ingredients
For the Quiche
- 6 large eggs
- 1/2 cup milk or heavy cream
- 2 cups fresh spinach, chopped
- 1/3 cup sun-dried tomatoes, chopped
- 3/4 cup crumbled feta cheese
- 1/4 cup grated Parmesan cheese
- 1 small onion, finely diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- Salt, to taste
- Black pepper, to taste
Optional Additions
- 1/4 teaspoon red pepper flakes
- 1/4 teaspoon smoked paprika
- 1/2 cup sliced mushrooms
- 1/2 cup diced bell pepper
- 2 tablespoons chopped fresh parsley
- Extra Parmesan for the top
Instructions
1. Preheat the Oven
Preheat your oven to 375°F (190°C).
Lightly grease a 9-inch pie dish or similar-sized baking dish with olive oil or nonstick cooking spray. Make sure the bottom and sides are coated well so the crustless quiche can be removed easily after baking.
2. Prepare the Spinach
Wash the fresh spinach thoroughly and pat it dry. Chop the spinach into smaller pieces.
If your spinach leaves are particularly large, remove any tough stems before chopping.
Fresh spinach works beautifully in this recipe, but the most important thing is to remove excess moisture. Too much water can prevent the quiche from setting properly.
3. Sauté the Onion
Heat 1 tablespoon of olive oil in a large skillet over medium heat.
Add the finely diced onion and cook for approximately 3–4 minutes, stirring occasionally, until the onion becomes soft and translucent.
Add the minced garlic and cook for another 30–60 seconds.
Be careful not to burn the garlic. You want it fragrant and lightly softened.
4. Add the spinach
Add the chopped spinach to the skillet.
Cook for approximately 2–3 minutes, stirring frequently, until the spinach wilts down.
If the pan contains a lot of liquid from the spinach, continue cooking for another minute or two until most of the moisture has evaporated.
Remove the skillet from the heat and allow the vegetable mixture to cool slightly.
5. Prepare the Sun-Dried Tomatoes
Chop the sun-dried tomatoes into small pieces.
If you’re using sun-dried tomatoes packed in oil, drain them first. You can reserve a little of the flavorful oil for another recipe if desired.
If your sun-dried tomatoes are very dry, soak them briefly in warm water until softened, then drain and pat them dry.
6. Whisk the Eggs
Crack the eggs into a large mixing bowl.
Add the milk or heavy cream, dried oregano, black pepper, and a small amount of salt.
Whisk thoroughly until the eggs and milk are completely combined and the mixture looks smooth.
Be careful with the salt because feta and Parmesan are naturally salty.
7. Add the Filling
Add the sautéed spinach and onion mixture to the egg mixture.
Add the chopped sun-dried tomatoes, crumbled feta cheese, and grated Parmesan.
Gently stir everything together until the vegetables and cheese are evenly distributed.
If you’re using red pepper flakes, smoked paprika, mushrooms, bell peppers, or fresh parsley, add them at this stage.
8. Transfer to the Baking Dish
Pour the egg mixture into the prepared baking dish.
Use a spatula or spoon to spread the ingredients evenly throughout the dish.
Sprinkle a little additional Parmesan over the top if desired.
9. Bake
Place the baking dish in the preheated oven.
Bake for approximately 30–40 minutes, depending on the depth and size of your baking dish.
The quiche is ready when the edges are lightly golden and the center is set.
The middle should have a slight firmness when gently touched. It should not look liquid or excessively jiggly.
Avoid overbaking because this can make the eggs dry and rubbery.
10. Rest Before Slicing
Remove the quiche from the oven and allow it to rest for approximately 5–10 minutes before slicing.
This short resting period allows the eggs to finish setting and makes the quiche easier to cut.
Slice into wedges and serve warm.
Notes
For the creamiest result, heavy cream can be used instead of milk. Milk creates a lighter quiche, while heavy cream produces a richer and more indulgent texture.
Fresh spinach contains a lot of water, so sautéing it before adding it to the eggs is important.
If using frozen spinach, thaw it completely and squeeze out as much liquid as possible before adding it to the recipe.
Sun-dried tomatoes packed in oil tend to have a softer texture and more intense flavor. Drain them well before chopping.
Because feta and Parmesan already contain salt, start with a small amount of additional salt and adjust after mixing.
A glass or ceramic baking dish works particularly well for this recipe.
For clean slices, let the quiche rest for several minutes after baking instead of cutting immediately.
Tips for the Best Crustless Quiche
Don’t skip sautéing the vegetables. Cooking the onion, garlic, and spinach first develops their flavor and removes excess moisture.
Don’t add too much salt. Feta and Parmesan are naturally salty, so the quiche may need less salt than you expect.
Use room-temperature eggs when possible. They mix more evenly with the milk and other ingredients.
Don’t overbake. The quiche should be just set in the center. Overcooking can make the eggs tough.
Let it rest. A few minutes of resting makes slicing much easier.
Use a well-greased dish. Since there is no crust, greasing the dish well helps prevent sticking.
Cut the ingredients evenly. Smaller pieces of sun-dried tomato and onion distribute their flavor throughout every slice.
Freshly grate the Parmesan. It melts more evenly and provides excellent flavor.
Make-Ahead Instructions
This quiche is perfect for meal preparation.
You can bake it completely, allow it to cool, cover it, and refrigerate it.
When you’re ready to serve, enjoy it cold, at room temperature, or gently reheat individual slices in the microwave.
For the best texture when reheating, warm slices gradually rather than using very high heat.
The quiche can also be prepared the evening before and baked the next morning. Simply cover the prepared mixture and refrigerate it overnight, then bake according to the recipe.
Serving Suggestions
Serve a warm slice of spinach, sun-dried tomato & feta crustless quiche with a simple green salad for a light lunch.
For breakfast, pair it with fresh berries, sliced avocado, or roasted potatoes.
For brunch, serve it alongside fresh fruit, tomatoes, cucumber, and whole-grain toast.
For dinner, pair it with roasted vegetables or a Mediterranean-style salad.
A spoonful of plain Greek yogurt or a drizzle of hot sauce can also be delicious on top.
Easy Variations
Mushroom & Feta Quiche
Add 1/2 cup sliced mushrooms to the onion while sautéing. Cook until the mushrooms release their moisture and become golden.
Mediterranean Quiche
Add chopped olives, fresh parsley, and a little roasted red pepper along with the spinach and sun-dried tomatoes.
Spicy Version
Add 1/4 teaspoon red pepper flakes or a pinch of cayenne pepper to the egg mixture.
Extra Protein
Add diced cooked chicken or turkey for a heartier meal.
Cheesy Quiche
Add a small amount of shredded mozzarella along with the feta and Parmesan for a creamier, cheesier texture.
Servings
6 servings
Each serving is approximately one slice when the quiche is cut into six equal portions.
Nutritional Information
Approximate nutrition per serving when made with milk:
Calories: 210
Protein: 14 g
Carbohydrates: 6 g
Fat: 14 g
Fiber: 2 g
Sugar: 3 g
Sodium: 430 mg
Nutrition can vary depending on the type of milk, feta, Parmesan, and sun-dried tomatoes used.
Using heavy cream instead of milk will increase the calories and fat per serving.
Benefits
Protein-Rich
Eggs, feta, and Parmesan provide protein, making this quiche satisfying and suitable for breakfast or lunch.
Spinach Adds Nutrients
Spinach contributes fiber and a variety of vitamins and minerals while adding color and freshness to the dish.
No Pastry Crust
Because this is a crustless quiche, it eliminates the traditional pastry crust and makes the recipe quicker and easier to prepare.
Mediterranean-Inspired Ingredients
Olive oil, spinach, sun-dried tomatoes, feta, garlic, and oregano create a flavorful combination inspired by Mediterranean cooking.
Easy Meal Prep
The quiche can be prepared ahead of time and stored in the refrigerator, making it convenient for busy mornings and lunches.
Customizable
You can easily add mushrooms, peppers, herbs, chicken, turkey, or other vegetables depending on what you have available.
Frequently Asked Questions
Can I use frozen spinach?
Yes. Thaw the spinach completely and squeeze out as much water as possible before adding it to the recipe.
Can I use heavy cream instead of milk?
Absolutely. Heavy cream creates a richer and creamier quiche. Milk produces a lighter version.
Can I make this quiche without feta?
Yes. You can substitute goat cheese, ricotta, mozzarella, or another cheese you enjoy.
Why is my crustless quiche watery?
The most common reason is excess moisture from the vegetables. Spinach should be cooked until excess liquid evaporates, and frozen spinach should be thoroughly squeezed dry.
Can I make this recipe ahead of time?
Yes. Bake the quiche ahead of time and refrigerate it. It reheats well and is excellent for meal prep.
How do I know when the quiche is done?
The edges should be lightly golden, while the center should be set with only a very slight movement when the dish is gently shaken.
Can I add meat?
Yes. Cooked bacon, turkey sausage, chicken, or ham can be added. Make sure any meat is fully cooked before adding it to the egg mixture.
Can I freeze crustless quiche?
Yes. Allow the baked quiche to cool completely, wrap individual slices well, and freeze. Thaw in the refrigerator before reheating for the best texture.
How long does it last in the refrigerator?
Store leftovers in a covered container in the refrigerator and enjoy within about 3–4 days.
Can I use other vegetables?
Definitely. Mushrooms, bell peppers, broccoli, zucchini, asparagus, and roasted red peppers can all work well. Cook vegetables that contain a lot of moisture before adding them.
Final Thoughts
Spinach, Sun-Dried Tomato & Feta Crustless Quiche is the kind of simple recipe that makes healthy home cooking feel effortless. It has creamy eggs, salty feta, nutty Parmesan, sweet-tangy sun-dried tomatoes, tender spinach, and fragrant garlic and oregano in every bite.
With no crust to prepare, there’s less work and fewer steps, making this an excellent option for busy mornings or easy dinners. It can be served hot from the oven, enjoyed at room temperature, or prepared ahead for convenient meal prep.
