Spinach, Roasted Red Pepper & Feta Crustless Quiche

By bhutta shaharyar

Spinach, Roasted Red Pepper & Feta Crustless Quiche

Description

This crustless quiche is a light, protein-packed dish combining tender spinach, sweet roasted red peppers, and tangy feta cheese. Without a pastry crust, it’s lower in carbs and quicker to prepare, making it perfect for breakfast, brunch, or even a light dinner. The texture is fluffy yet slightly creamy, with a savory Mediterranean flavor profile.

Servings

  • Serves: 6 slices
  • Prep Time: 10–15 minutes
  • Cook Time: 30–35 minutes
  • Total Time: ~45–50 minutes

Ingredients

  • 6 large eggs
  • 1 cup milk (or half-and-half for richer texture)
  • 1 cup fresh spinach (chopped)
  • ½ cup roasted red peppers (chopped, drained)
  • ¾ cup feta cheese (crumbled)
  • ¼ cup onion (finely chopped)
  • 1 clove garlic (minced)
  • 1 tbsp olive oil
  • Salt and pepper (to taste)
  • ½ tsp dried oregano (optional)
  • ¼ tsp red chili flakes (optional)

Instructions

  1. Preheat oven to 180°C (350°F). Grease a pie dish or baking dish.
  2. Heat olive oil in a pan. Sauté onions and garlic until soft.
  3. Add spinach and cook until wilted. Remove from heat.
  4. In a bowl, whisk eggs and milk until smooth.
  5. Stir in cooked vegetables, roasted red peppers, feta, and seasonings.
  6. Pour mixture into the prepared dish.
  7. Bake for 30–35 minutes, or until set in the center.
  8. Let cool for 5–10 minutes before slicing and serving.

Notes

  • Use well-drained roasted peppers to avoid excess moisture.
  • Frozen spinach works too—just thaw and squeeze out water thoroughly.
  • Feta adds saltiness, so go easy on extra salt.

Tips for Best Results

  • ✔️ For extra fluffiness, whisk eggs thoroughly to incorporate air.
  • ✔️ Let it rest before cutting—it firms up and slices better.
  • ✔️ Add mushrooms or olives for more depth of flavor.
  • ✔️ Use a non-stick or well-greased dish to prevent sticking.

Nutritional Information (Approx. per serving)

  • Calories: 180–220 kcal
  • Protein: 10–12 g
  • Fat: 13–15 g
  • Carbohydrates: 4–6 g
  • Fiber: 1–2 g
  • Calcium: ~15–20% DV

Health Benefits

  • Spinach: Rich in iron, vitamins A & K, and antioxidants.
  • Eggs: High-quality protein and essential nutrients like choline.
  • Feta Cheese: Provides calcium and beneficial fats.
  • Low-carb option: Suitable for keto or low-carb diets.
  • Heart-friendly: Contains healthy fats when using olive oil.

Q&A

Q1: Can I make this dairy-free?
Yes—use plant-based milk and a dairy-free cheese alternative.

Q2: Can I store leftovers?
Store in the fridge for up to 3 days. Reheat in the oven or microwave.

Q3: Can I freeze it?
Yes, freeze slices individually for up to 2 months. Thaw overnight before reheating.

Q4: Why is my quiche watery?
Likely due to excess moisture from spinach or peppers—always drain well.

Q5: Can I add meat?
Absolutely! Cooked chicken, turkey, or beef sausage works great.

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