4.7 from 129 votes
Kale and Feta Crustless Quiche
This Kale and Feta Crustless Quiche uses a sautéed mix of kale, mushrooms, onion, and garlic combined with eggs, almond milk, and seasonings, finished with salty feta. Baked until set and golden around the edges, it offers a tender, savory custard with vegetable texture and a hint of cheese tang. Without a crust, it is a lighter option that still provides satisfying flavor and protein.
Prep Time
9 mins
Cook Time
40 mins
Total Time
1 hr 15 mins
Servings:
4
Calories:
168 kcal
Course:
Breakfast
Cuisine:
American
Ingredients
- ½ Tablespoon olive oil or avocado oil
- ½ yellow onion halved and thinly sliced
- 2 cloves garlic minced
- 1 cup mushrooms chopped
- ½ teaspoon Italian seasoning dried
- 3-4 cups kale chopped, loosely packed
- ¼ teaspoon salt sea salt
- ⅛ teaspoon black pepper ground
- 3 large egg
- ½ cup egg white
- ½ cup almond milk unsweetened
- ⅛ teaspoon nutmeg freshly grated or a pinch ground
- ¼ cup feta cheese
Instructions
- Preheat the oven to 350°F and spray a 9-inch pie pan with cooking spray.
- Add oil to a large skillet and turn heat to medium-high. Add onion, garlic, mushrooms, kale, dried Italian seasoning, sea salt and pepper. Cook mixture, stirring occasionally and adding a tablespoon or two of water if the pan gets too dry, until onions are translucent and kale and mushrooms have wilted.
- In a small bowl, whisk together eggs, egg whites, almond milk and nutmeg. Season with an additional pinch of sea salt and pepper.
- Spread onion, mushroom and kale mixture on the bottom of the prepared dish. Sprinkle on the feta cheese. Pour egg mixture over top and push under any ingredients not covered by the egg mixture to prevent burning.
- Bake uncovered until set and golden brown around edges, about 35-40 minutes. Use a knife to test that the quiche is fully cooked in the middle and not still liquidy. Let quiche rest at room temperature for about 10 minutes, then cut into four slices, top with fresh parsley and serve.
Cup of Yum
Notes
- Store leftover quiche in the refrigerator for up to 4 days or freeze for up to 3 months.
- Wrap individual slices or cover the whole quiche before freezing to preserve freshness.
- Reheat leftovers in the oven at 350°F or microwave for convenience.
- To make a dairy-free version, use vegan cheese or omit the feta cheese entirely.
Nutrition Information
Serving
1/4 recipe
Calories
168kcal
(8%)
Carbohydrates
10g
(3%)
Protein
12g
(24%)
Fat
9g
(14%)
Saturated Fat
3g
(15%)
Monounsaturated Fat
2g
(10%)
Cholesterol
147mg
(49%)
Sodium
244mg
(10%)
Potassium
447mg
(10%)
Fiber
4g
(16%)
Sugar
3g
(6%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 168
% Daily Value*
| Serving | 1/4 recipe | |
| Calories | 168kcal | 8% |
| Carbohydrates | 10g | 3% |
| Protein | 12g | 24% |
| Fat | 9g | 14% |
| Saturated Fat | 3g | 15% |
| Monounsaturated Fat | 2g | 10% |
| Cholesterol | 147mg | 49% |
| Sodium | 244mg | 10% |
| Potassium | 447mg | 10% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.