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Crustless Spinach, Onion, and Feta Quiche: A Lighter Take on a Classic

Craving a delicious and wholesome meal that's ready in under an hour? Look no further than this Crustless Spinach, Onion, and Feta Quiche! This recipe offers a lighter twist on the traditional quiche, perfect for those seeking a healthier option without compromising on flavor.

What Makes This Quiche Special?

  • Less is More: This quiche ditches the traditional pastry crust for a lighter base made with eggs, flour, and milk. This reduces the overall fat content while still providing a delicious and satisfying structure.
  • Flavor Explosion: Every bite is a burst of taste and texture. Tender spinach leaves add a touch of earthiness, caramelized onions offer a hint of sweetness, and tangy feta cheese brings a delightful contrast.
  • Simple Yet Impressive: Despite its impressive taste, this quiche comes together in just 45 minutes. With minimal prep and cooking time, it's a perfect choice for busy weeknights or weekend brunches.


  • Veggie Powerhouse:

    • 1 Medium Onion, Diced - Adds a base layer of sweetness and caramelized goodness.
    • 6 Ounces Fresh Baby Spinach - Leafy greens provide a pop of color, essential nutrients, and a touch of earthiness.
  • The Base:

    • 2 Large Eggs - Binds the ingredients together and creates a custard-like texture.
    • ½ Cup Egg Beaters - Adds protein and volume to the base, keeping it light.
    • ½ Cup All-Purpose Flour - Provides structure and body to the quiche.
    • ½ Teaspoon Baking Powder - Leavening agent that helps the base rise slightly.
    • Pinch Cayenne Pepper - A touch of spice adds depth and complements the other flavors.
    • 1 ⅓ Cups Non-Fat Milk - Creates a creamy consistency in the base.
  • The Star of the Show:

    • ½ Cup Feta Cheese - Crumbled feta cheese adds a salty and tangy contrast, taking the flavor profile to the next level.

Step-by-Step Guide:

  1. Preheat and Prep: Get your oven nice and hot at 400°F (175°C) and lightly grease a 10-inch quiche pan or pie plate.

  2. Sautéing the Veggies: In a frying pan over medium-high heat, cook the diced onion with a little vegetable oil or cooking spray until softened and translucent. This caramelization process unlocks the sweetness of the onions.
    Add the fresh spinach and cook just until wilted. Don't overcook, as the spinach will continue to cook in the oven. Set the mixture aside to cool slightly.

  3. Mixing Up the Base: In a large bowl, whisk together the eggs, egg beaters, flour, baking powder, and a pinch of cayenne pepper. This dry mixture will form the base of your quiche.

  4. Creating a Cohesive Mixture: Whisk in the non-fat milk until everything is well combined and smooth. Then, gently stir in the cooled spinach and onion mixture.

  5. Baking to Perfection: Pour the quiche batter into your prepared pan and top with crumbled feta cheese. Bake for 25 minutes, or until the center is set and the edges are golden brown. A toothpick inserted into the center should come out clean.

  6. Serving Suggestion: Let the quiche cool slightly in the pan for about 5 minutes before slicing and serving. Enjoy this warm and satisfying dish on its own or pair it with a side salad for a complete and healthy meal.