This Crustless Spinach and Feta Quiche is a lighter, lower carb take on a tasty breakfast. Featuring eggs and turkey sausage for protein, as well as plenty of fresh vegetables all topped with tangy feta cheese, this is a hearty morning meal you’re going to love.
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About this quiche
Quiche is a fluffy, egg based custard that gets baked inside a savory pie crust and is typically loaded with some combination of cheeses, meats, and/or veggies. What makes this recipe so special is that we’re taking the quiche crustless - making it lower carb and super easy to make.
This Feta Crustless Quiche starts with sautéed veggies and sausage that get mixed with creamy, salty cheese. It’s all baked into a fluffy, perfectly seasoned egg mixture making for a hearty, delicious quiche dish.
I developed this recipe, as a lighter, healthier, low carb but still tasty and filling breakfast option for Thanksgiving morning to eat prior to a big feast later in the day, but it’s so delicious I foresee this becoming a regular recipe in my household. This Crustless Quiche recipe holds up well in the fridge and is a great meal prep option.
And if you're into this recipe, I also suspect you'll love this High Protein Breakfast Frittata, this Salami and Egg Frittata, this Bacon Potato Egg Casserole, these Sweet Potato Egg Cups, Goat Cheese Scrambled Eggs, or this Copycat IHOP Crispy Breakfast Potatoes.
- Eggs - The base of our quiche. We will use whole eggs and egg whites for extra protein.
- Turkey Sausage - Milder than typical pork sausage. Some people think turkey sausage tastes bland, but when paired with the rest of the ingredients in this crustless quiche it becomes a flavor packed recipe.
- Veggies: I included a combination of spinach, white onion, bell pepper, and mushrooms. Feel free to add whatever veggies you like and leave out what you don't enjoy.
- Cheese: I used two cheeses. Feta and Pepper Jack, which is a variant of Monterey Jack cheese, perfectly creamy and melty and with a spicy twist.
- Green Goddess Seasoning - A blend of herby spices. Trader Joe’s seasonings are a quick and easy way to add plenty of flavor. This one is a combination of garlic, onion, salt, pepper, chives, green onion, spinach powder, and parsley. If you don’t have Trader Joe’s near you, you can use any combination of the said spices that you’ve got on hand.
See the recipe card below for a full list of ingredients and measurements.
This Crustless Spinach and Feta Quiche is so customizable and can be made exactly to your liking.
- Switch up the veggies: Leave out whatever you aren’t a fan of and add what you do like. Some other veggie suggestions: cherry tomatoes, kale, zucchini, spring onions, artichoke hearts, asparagus, or leeks.
- Try another cheese: Goat cheese, chèvre, gruyère, white cheddar, parmesan cheese, would all be delicious. Or you can also make it dairy free without cheese or with a vegan variety.
- Change out the sausage: If turkey sausage isn’t your thing or you’d like to try something else, other options include regular sausage, chicken sausage, chorizo, bacon, pancetta, or even smoked salmon. Make it vegetarian with a plant based sausage, or leave out the sausage altogether.
How to Make Spinach and Feta Quiche
1. Start by preparing the vegetables. Use a vegetable chopper to dice the white onion, mushrooms, and red bell pepper. Then chop the sausage links into ½” slices.
2. Heat a skillet to medium heat and coat with cooking spray or a splash of olive oil. Once warm, add the bell pepper, onion, and sausage into the skillet. Cook until the peppers are translucent and sausage is fully cooked (if not using pre-cooked). Add the mushrooms into the mixture half way through.
3. Add the drained spinach (see FAQs for draining instructions or use fresh spinach) to the skillet and use a rubber spatula to break it apart. Add in the pepper jack cheese. Stir all together until the spinach is broken down, the cheese is gooey, and all of the veggies are soft and well cooked.
4. Preheat the oven to 350°F. Crack the eggs into a large bowl and add egg whites, too. Whisk eggs together until the yolks are broken down, and add in the milk. Whisk again. Stir in green goddess seasoning.
5. Then, spray a pie pan with cooking spray. Add in all of the vegetables, sausage, and cheese from the skillet to the bottom of the pie dish.
6. Add the egg mixture over the veggies and then sprinkle all of the crumbled feta cheese on top of the quiche. Stir slightly so it’s combined.
7. Bake for 35-40 minutes on the middle rack or until the center of the quiche is completely firm and the cheese on top is golden brown. Stick with a toothpick to check for doneness as you would a cake or brownies.
8. Top with fresh avocado, tomatoes, green onions, more feta crumbles, etc. Slice and enjoy!
To drain the spinach:
Allow the frozen spinach to thaw or heat it up in the microwave for 30-60 seconds. Wrap your thawed spinach in paper towel, and over the sink or a bowl use your hands to generously squeeze the water out similar to ringing out a sponge.
It's CRUCIAL to get as much water out as you can, as the excess moisture would leave you with a very soggy quiche.
For less dishes, wrap your leftover quiche with foil or plastic wrap and store the half empty pie plate in the fridge for 3-5 days. You can also store individual slices in an airtight container. It’s great for meal prep!
This quiche also freezes well. Slice your crustless spinach quiche into six individual slices, wrap with plastic wrap and toss in your freezer for up to 3 months. Reheat in the microwave in 30 second intervals.
I like quiche for breakfast or brunch because in my head eggs are associated with the morning, but this savory egg dish can definitely also be served for lunch or dinner. The French serve classic quiches all times of the day! It would pair well with a light spinach salad if you’re serving it later in the day.
Yes if you aren’t into the crustless idea, but love the sound of this Spinach and Feta Quiche, you could definitely bake this same egg mixture on top of crust. Using a pre-made pie crust will work great and you can pour the filling right in instead of into a greased pan.
Definitely! Use this same basic recipe, then spray a silicone muffin tin with some non-stick spray, add the egg veggies + egg mixture and bake for just 26-30 minutes. This is a great way to make single-serve mini quiches with plenty of protein for easy grab and go on busy mornings!
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Crustless Spinach and Feta Quiche
- 9 inch pie dish
- Rubber Spatula
- measuring cups / spoons
- Cutting Board
- Mixing Bowl
- 6 eggs
- ½ cup liquid egg whites
- ½ cup unsweetened almond milk, can use half & half or heavy cream
- 1 tbsp Green Goddess Seasoning, Trader Joe's
- 6 links turkey sausage
- ½ cup diced white onion
- ½ cup diced red pepper
- ½ cup diced mushrooms
- ⅔ cup shredded pepper jack cheese
- ½ cup crumbled feta
- 1 cup spinach, frozen
- First, use a vegetable chopper to dice the white onion, mushrooms, and red bell pepper. Chop the sausage links into ½” slices.
- Heat a skillet to medium heat and coat with cooking spray. Once warm, add the bell pepper, onion, and sausage into the skillet. Cook until the peppers are translucent and sausage is fully cooked (if not using pre-cooked). Add the mushrooms into the mixture half way through.
- Prep the spinach. If using frozen spinach which means it’s CRUCIAL that you remove excess water. Allow the frozen spinach to thaw or heat it up in the microwave for 30 seconds. Wrap your spinach in paper towel, and over the sink or a bowl use your hands to generously squeeze the water out similar to ringing out a sponge.
- Preheat the oven to 350°F.
- Add the drained spinach to the skillet and use a rubber spatula to break it apart. Add in the pepper jack cheese. Stir all together until the spinach is broken down, the cheese is gooey, and all of the veggies are soft and well cooked.
- Crack the eggs into a mixing bowl and add egg whites, too. Whisk together until the yolks are broken down, and add in the milk. Whisk again. Stir in green goddess seasoning.
- Then, spray a pie dish with cooking spray. Add in all of the vegetables, sausage, and cheese from the skillet to the pie dish. Add the egg mixture over the veggies and then sprinkle all of the feta cheese on top. Stir slightly so it’s combined.
- Bake for 35-40 minutes or until the center of the quiche is completely firm. Stick with a toothpick to check for doneness as you would a cake or brownies.
- Top with fresh avocado, tomatoes, more feta crumbles, etc. Slice and enjoy!
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If you're using MyFitnessPal, search 'A Paige Of Positivity' and find CRUSTLESS SPINACH AND FETA QUICHE calories and nutrition facts. Disclaimer: for most accurate macronutrients and caloric breakdown, it is recommended that you input each ingredient into your MyFitnessPal food diary.
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