This Spinach, Feta & Sun-Dried Tomato Crustless Quiche is undoubtedly one of those dishes that quickly become favourites. After preparing it for my family last weekend, it vanished from the table far more quickly than I had anticipated. I didn’t think something so basic could become so popular. Even the family members who often say they’re “not spinach people” couldn’t stop gushing about how creamy and flavourful it was; everyone went back for seconds.
In fact, a good buddy of mine suggested this recipe to me during one of our weekend coffee discussions. She is aware that I’m constantly searching for nutritious meals that don’t taste like “health food,” and she assured me that this quiche met all of my requirements. She wasn’t lying..
Anti-Inflammatory Spinach, Feta & Sun-Dried Tomato Crustless Quiche
Description
This Anti-Inflammatory Spinach, Feta & Sun-Dried Tomato Crustless Quiche is a protein-rich, low-carb, Mediterranean-inspired breakfast that combines nutrient-dense spinach, creamy feta cheese, antioxidant-packed sun-dried tomatoes, and heart-healthy eggs. Unlike traditional quiche, this version skips the crust, making it naturally gluten-free and lower in carbohydrates.
Loaded with anti-inflammatory ingredients like extra virgin olive oil, spinach, garlic, turmeric, and herbs, this healthy quiche is perfect for meal prep, brunch, lunch, or a light dinner. Every bite is creamy, savory, and packed with vitamins, minerals, and healthy fats that support overall wellness.
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 40–45 minutes
- Total Time: 1 hour
- Servings: 8 slices
Ingredients
Main Ingredients
- 8 large pasture-raised eggs
- 1 cup plain Greek yogurt
- ½ cup unsweetened almond milk
- 5 oz (150g) fresh spinach
- 1 cup crumbled feta cheese
- ½ cup chopped sun-dried tomatoes (packed in olive oil, drained)
- 2 garlic cloves, minced
- 1 small onion, finely diced
- 1 tablespoon extra virgin olive oil
- 1 teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon turmeric powder
- ¼ teaspoon black pepper
- ½ teaspoon sea salt
- ¼ teaspoon crushed red pepper flakes (optional)
- ¼ cup grated Parmesan cheese
Instructions
Step 1: Prepare the Vegetables
Preheat oven to 375°F (190°C).
Heat olive oil in a skillet over medium heat.
Sauté onions for 4 minutes.
Add garlic and cook for another minute.
Stir in spinach until wilted.
Remove from heat and cool slightly.
Step 2: Make the Egg Mixture
Whisk together:
- Eggs
- Greek yogurt
- Almond milk
- Turmeric
- Oregano
- Thyme
- Salt
- Pepper
Mix until smooth.
Step 3: Assemble
Grease a 9-inch pie dish.
Spread spinach mixture evenly.
Add feta cheese.
Sprinkle sun-dried tomatoes.
Pour egg mixture over everything.
Top with Parmesan.
Step 4: Bake
Bake for 40–45 minutes, until the center is set and the top is golden brown.
Cool for 10 minutes before slicing.
Why This Recipe Is Anti-Inflammatory
Spinach
Rich in antioxidants, vitamin C, vitamin K, magnesium, and polyphenols.
Extra Virgin Olive Oil
Contains oleocanthal, a natural compound known for anti-inflammatory properties.
Garlic
May help reduce inflammation and support immune health.
Turmeric
Curcumin is widely studied for its anti-inflammatory effects.
Eggs
Provide high-quality protein and nutrients like choline.
Greek Yogurt
Contains probiotics that may support gut health.
Sun-Dried Tomatoes
High in lycopene and antioxidants.
Serving Suggestions
Serve warm with:
- Mixed greens salad
- Sliced avocado
- Roasted asparagus
- Fresh cucumber salad
- Mediterranean olives
- Whole-grain toast
- Fresh berries
- Herbal tea
- Green smoothie
- Lemon water
Perfect for:
- Healthy breakfast
- Weekend brunch
- High-protein lunch
- Light dinner
- Meal prep
- Holiday brunch
Variations
Dairy-Free
Replace feta and yogurt with dairy-free alternatives.
Keto Version
Use heavy cream instead of yogurt and omit onions.
Vegetarian Protein Boost
Add:
- Hemp seeds
- Cottage cheese
- Extra egg whites
Mediterranean Version
Include:
- Kalamata olives
- Artichokes
- Roasted red peppers
- Fresh basil
High-Protein Version
Add:
- Shredded chicken
- Turkey breast
- Smoked salmon
Vegan Version
Use:
- Chickpea flour batter
- Tofu
- Vegan feta
- Plant yogurt
Storage
Refrigerator: Up to 4 days in an airtight container.
Freezer:
Up to 3 months.
Reheat:
Microwave for 1 minute or bake at 325°F for 10 minutes.
Nutrition (Per Serving)
- Calories: 225
- Protein: 17g
- Fat: 15g
- Carbohydrates: 6g
- Fiber: 2g
- Sugar: 3g
- Calcium: 22% DV
- Iron: 15% DV
- Vitamin A: 70% DV
- Vitamin C: 25% DV
- Potassium: 320mg
- Sodium: 410mg
Nutrition values are approximate and may vary depending on ingredients used.
Frequently Asked Questions
Can I make this quiche ahead of time?
Yes. Bake it a day in advance, refrigerate, and reheat before serving.
Can I freeze crustless quiche?
Absolutely. Slice, wrap individual portions, and freeze for up to 3 months.
Why is my quiche watery?
Excess moisture from spinach or tomatoes can cause this. Sauté the spinach Since there’s no crust, it’s naturally gluten-free. Just verify that all and drain the sun-dried tomatoes well before assembling.
Is this recipe gluten-free?
Yes. Since there’s no crust, it’s naturally gluten-free. Just verify that all packaged ingredients are certified gluten-free if needed.
Can I use frozen spinach?
Yes. Thaw completely and squeeze out as much liquid as possible before using.
How do I know when the quiche is done?
The center should be set with only a slight jiggle, and a knife a variety of healthy eating plans, including Mediterranean, gluten-free, and low-carb lifestyles. Its combination of vegetables, lean protein, and healthy fats makes it standpoint, it’s rich in vitamins, minerals, and antioxidants while remaining satisfying and easy to prepare. Whether you’re looking for a balanced family meal or a convenient make-ahead option, this crustless quiche offers versatility, inserted near the center should come out clean.
Final Thoughts
This Anti-Inflammatory Spinach, Feta & Sun-Dried Tomato Crustless Quiche is a wholesome, flavorful dish that fits a variety of healthy eating plans, including Mediterranean, gluten-free, and low-carb lifestyles. Its combination of vegetables, lean protein, and healthy fats makes it suitable for breakfast, brunch, lunch, or meal prep throughout the week.
