Low Fat Crustless Spinach Feta Quiche


I have A LOT of cookbooks.  Frequently when I read one that includes a quiche recipe, it includes comments like “this is a quick dinner”, “so easy to throw together”, “making the crust from scratch takes 10 minutes”. Lies. All Lies. I find quiche to be a total pain in the a*s to make.  The crust making, the prebaking, the careful placement back in the oven to make sure you don’t spill the custard.  Too much for the crazy mommy routine that is the usual state of affairs here.

This is going to be my new go to, fast, clean out the fridge or just have a great combination of things in the house I want to marry together meal.  I made this for a playdate while I did a million other things in the few quiet moments alone while kids were at school and Matty was napping.

It was delicious. Trying it this week with tomatoes and ricotta, but I am definitely do a repeat of the spinach and feta.  It has been 4 days since I ate it and I still can’t stop thinking about it.


Low Fat Crustless Spinach Feta Quiche


  • 1 Tablespoon of neutral oil - canola, olive oil, etc
  • 1 cup sliced red onion (or shallots or yellow onion or nothing if you don't have them!)
  • 1 defrosted package of chopped spinach (1 cup of any veg can be substituted)
  • 3 eggs
  • 1 cup low fat milk
  • 1/2 cup feta (or goat cheese or ricotta)
  • 1 heaping Tablespoon flat leaf parsley - just tear off an estimated amount - no need to measure
  • 1 teaspoon sea salt
  • several grinds of pepper


  1. Oven to 300.
  2. In a non stick skillet, add oil and saute sliced red onion over medium heat until softens and starts to brown - less then 10 minutes.
  3. Place defrosted spinach in some paper towels and squeeze out as much liquid as possible. Pull off chunks and add to pan with onions - stir to break up and combine the two.
  4. In a blender add the rest of the ingredients - eggs through pepper. Blend until parsley looks evenly distributed and everything is well blended.
  5. In a greased casserole dish - I used Pam - empty the contents of the onion/spinach skillet into the bottom of the dish and then pour the egg mixture over top.
  6. Bake for about 30 minutes. Start checking at 25 minutes, jiggle and or touch middle to see if it is set/firm.

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