Quiche is one of those beautiful, versatile dishes that works for breakfast, brunch, lunch, or dinner. But if you’re looking for a lighter option—something without the heaviness of a buttery crust—this Crustless Spinach, Onion & Feta Quiche is your answer. It’s easy, nutritious, and packed with savory flavor, without sacrificing any of the satisfaction of its traditional counterpart.
Whether you’re following a low-carb lifestyle, meal prepping for the week, or just looking for a way to use up fresh spinach, this quiche fits the bill perfectly. Simple ingredients, minimal prep, and a big payoff in flavor.
Why You’ll Love This Recipe
🌱 Healthy & Light – No crust means fewer carbs and calories.
🧀 Flavorful – The combination of sweet onion, earthy spinach, and tangy feta is irresistible.
⏱ Quick to Make – From prep to plate in under 45 minutes.
🧊 Great for Meal Prep – Stores well in the fridge and reheats beautifully.
🌿 Vegetarian-Friendly – Perfect for meatless meals.
🛒 Ingredients
To make this crustless quiche, you’ll need just a few staple ingredients:
- 1 tablespoon olive oil
- 1 small onion, diced
- 1 cup fresh spinach, chopped
- 4 large eggs
- ½ cup milk
- ½ cup crumbled feta cheese
- Salt & pepper, to taste
👩🍳 Step-by-Step Instructions
1️⃣ Prep the Oven & Pan
Preheat your oven to 375°F (190°C). Lightly grease a 9-inch pie dish with olive oil, butter, or cooking spray. This helps prevent sticking and makes slicing the quiche a breeze.
2️⃣ Sauté the Vegetables
In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and sauté for about 4–5 minutes, until soft and translucent. Stir in the chopped spinach and cook for another 2–3 minutes, just until wilted. Remove from heat and let cool slightly.
3️⃣ Mix the Egg Base
In a medium mixing bowl, whisk together the eggs and milk. Season with salt and pepper to taste. Stir in the cooked onion and spinach, then fold in the crumbled feta cheese.
4️⃣ Bake the Quiche
Pour the mixture into the prepared pie dish, spreading it out evenly. Bake in the preheated oven for 30 to 35 minutes, or until the top is golden and the center is fully set (you can test with a knife—if it comes out clean, it’s ready).
5️⃣ Cool and Serve
Let the quiche cool for at least 5–10 minutes before slicing. This helps it firm up and makes serving cleaner. Serve warm, at room temperature, or even chilled—it’s delicious any way you slice it.
🍽 Serving Suggestions
This crustless quiche pairs beautifully with:
- A fresh green salad with vinaigrette
- Roasted potatoes or sweet potato wedges
- A light fruit salad for brunch
- A warm bowl of soup for lunch or dinner
It’s also perfect on its own for a grab-and-go breakfast or lunchbox addition.
🔁 Variations and Add-Ins
- Make It Creamier: Swap milk for half-and-half or a bit of cream.
- Add Protein: Crumbled cooked bacon or diced ham works wonderfully.
- Go Vegan: Use plant-based milk and a tofu egg substitute, and skip the feta or use a vegan cheese alternative.
- Other Veggies: Mushrooms, zucchini, or red bell pepper make great additions.
⏱ Quick Recipe Recap
- Prep Time: 10 minutes
- Cook Time: 30–35 minutes
- Total Time: 40–45 minutes
- Calories: ~220 kcal per serving (estimate based on 6 servings)
- Servings: 4–6 slices
💬 Final Thoughts
This Crustless Spinach, Onion & Feta Quiche is a crowd-pleaser that fits any occasion. It’s comforting yet light, simple yet elegant, and it comes together with everyday ingredients you probably already have in your kitchen. Whether you’re serving brunch guests or meal prepping for the week, this dish is a wholesome, flavorful choice you’ll come back to again and again.
Don’t forget to save or pin this recipe! And if you try it, let me know how it turns out in the comments below. Happy cooking!