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Crustless Spinach and Feta Quiche
5 from 14 votes

Crustless Spinach and Feta Quiche

This Crustless Spinach and Feta Quiche combines eggs, liquid egg whites, and almond milk to create a protein-rich base packed with cooked turkey sausage, diced onion, bell pepper, mushrooms, and spinach. The savory filling is enhanced with shredded pepper jack and crumbled feta cheeses, resulting in a creamy and flavorful baked dish without the traditional pastry crust. The quiche is a satisfying option for breakfast, brunch, or light meals.

Prep Time
20 mins
Cook Time
35 mins
Total Time
55 mins
Servings: 6
Calories: 166 kcal
Course: Breakfast, Brunch
Cuisine: French, American

Ingredients

  • 6 egg
  • ½ cup egg white, liquid form
  • ½ cup almond milk can use half & half or heavy cream, unsweetened
  • 1 tbsp Green Goddess seasoning Trader Joe's
  • 6 links turkey sausage
  • ½ cup onion white, diced
  • ½ cup red pepper diced
  • ½ cup mushroom diced
  • ⅔ cup pepper jack cheese shredded
  • ½ cup feta cheese crumbled
  • 1 cup spinach frozen

Instructions

    Cup of Yum
  1. First, use a vegetable chopper to dice the white onion, mushrooms, and red bell pepper. Chop the sausage links into ½” slices.
  2. 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.
  3. 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.
  4. Preheat the oven to 350°F.
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. Top with fresh avocado, tomatoes, more feta crumbles, etc. Slice and enjoy!

Notes

  • Use 2 cups of fresh spinach instead of 1 cup frozen; fresh will wilt during cooking.
  • For a traditional quiche, pour the mixture over a pre-made pie crust before baking.
  • Store the quiche covered in the baking dish in the refrigerator for up to 5 days.
  • Reheat in short intervals in the microwave until warmed through.
  • Freeze the quiche for up to 3 months to maintain freshness and flavor.

Nutrition Information

Serving 1 slice Calories 166kcal (8%) Carbohydrates 4g (1%) Protein 15g (30%) Fat 10g (15%) Saturated Fat 4g (20%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 2g (10%) Cholesterol 212mg (71%) Sodium 385mg (16%) Potassium 174mg (4%) Fiber 1g (4%) Sugar 2g (4%)

Nutrition Facts

Serving: 6 Serving

Amount Per Serving

Calories 166

% Daily Value*

Serving 1 slice
Calories 166kcal 8%
Carbohydrates 4g 1%
Protein 15g 30%
Fat 10g 15%
Saturated Fat 4g 20%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 2g 10%
Cholesterol 212mg 71%
Sodium 385mg 16%
Potassium 174mg 4%
Fiber 1g 4%
Sugar 2g 4%

* Percent Daily Values are based on a 2,000 calorie diet.