There are mornings (and nights) when you want something warm, creamy, and deeply satisfying — but still clean, nourishing, and protein-packed. This spinach-feta crustless quiche bowl delivers exactly that. The kitchen wakes up with the gentle sizzle of olive oil and garlic, followed by a green, vegetal scent of wilted spinach. As the eggs and cottage-cheese base bake, the aroma deepens into a rich, savory warmth that feels like comfort in a bowl. When you break the top crust and dig a spoon in, the texture is soft and custardy, flecked with bright spinach, salty feta crumbles, and a hint of peppery depth. It’s a cozy, creamy, protein-rich dish that works for breakfast, brunch, or a light dinner — especially if you’re watching carbs but want full, lasting satisfaction.
Recipe Info
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Servings: 4 bowls
- Cuisine: International / Healthy Low-Carb
- Course: Breakfast / Main Course
Ingredients
Egg & Protein Base
- 6 large eggs
- ½ cup low-fat cottage cheese (or ricotta)
- ¼ cup heavy cream (or full-fat coconut milk for dairy-free alternative)
- 1 teaspoon Dijon mustard (optional, for gentle tang)
- ½ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
Vegetable & Flavor Add-Ins
- 2 cups fresh baby spinach
- 1 small onion, finely chopped
- 1 clove garlic, minced
- 1 tablespoon olive oil
Cheese & Seasoning
- ¾ cup crumbled feta cheese (about 100 g)
- ½ teaspoon dried oregano (or 1 teaspoon fresh chopped)
- Pinch of red pepper flakes (optional, for mild heat)
Garnish (optional)
- Fresh chopped parsley or chives
- A drizzle of extra virgin olive oil or a few slices of ripe tomato on top
Instructions
- Preheat your oven to 375°F (190°C). Grease a medium-sized 8-inch deep dish or oven-proof bowl lightly with olive oil.
- In a skillet, heat the olive oil over medium heat. Add chopped onion and sauté until soft and translucent (about 3–4 minutes). Add minced garlic and stir for another 30 seconds until fragrant. Add the spinach and cook until wilted; season lightly with a pinch of salt and pepper. Remove from heat and let cool slightly.
- In a mixing bowl, whisk the eggs, cottage cheese, heavy cream (or coconut milk), Dijon mustard (if using), salt, and black pepper until smooth and slightly frothy.
- Fold in the sautéed spinach-onion mixture, crumbled feta, dried oregano, and red pepper flakes if using. Stir gently so that the spinach and feta distribute evenly.
- Pour the mixture into the greased oven-proof bowl. Smooth the top with a spatula.
- Bake in preheated oven for 28–32 minutes, or until the center is set — the surface should be lightly golden and the interior still slightly custardy. Avoid overbaking, or eggs may become rubbery.
- Remove from oven and let it rest for 5 minutes. Garnish with fresh parsley or chives and a drizzle of olive oil (or add tomato slices) for a pop of freshness. Serve warm.
Tips & Variations
- For a dairy-free version, substitute cottage cheese and heavy cream with blended silken tofu and unsweetened almond or coconut milk — texture will be slightly different but still creamy.
- Add lean protein by stirring in small cubes of cooked chicken breast or turkey for a heartier meal.
- Want extra veggies? Mix in chopped bell peppers, zucchini, or mushrooms (lightly sautéed) — just avoid watery vegetables unless you cook them thoroughly first.
- For a spicier twist, add chopped jalapeño or a pinch of cayenne before baking.
- Make this quiche bowl meal-prep ready: bake, cool, and refrigerate; reheat single servings in microwave or oven for quick breakfasts/lunches.
Approximate Nutrition (per serving — ¼ of the bowl)
- Calories: ~310 kcal
- Protein: ~27 g
- Carbohydrates: ~6 g
- Fat: ~18 g
- Fiber: ~1.5 g
- Sugar: ~3 g
- Sodium: ~550 mg
Ingredients
Method
- Preheat your oven to 375°F (190°C). Grease a medium-sized 8-inch deep dish or oven-proof bowl lightly with olive oil.
- In a skillet, heat the olive oil over medium heat. Add chopped onion and sauté until soft and translucent (about 3–4 minutes). Add minced garlic and stir for another 30 seconds until fragrant. Add the spinach and cook until wilted; season lightly with a pinch of salt and pepper. Remove from heat and let cool slightly.
- In a mixing bowl, whisk the eggs, cottage cheese, heavy cream (or coconut milk), Dijon mustard (if using), salt, and black pepper until smooth and slightly frothy.
- Fold in the sautéed spinach-onion mixture, crumbled feta, dried oregano, and red pepper flakes if using. Stir gently so that the spinach and feta distribute evenly.
- Pour the mixture into the greased oven-proof bowl. Smooth the top with a spatula.
- Bake in preheated oven for 28–32 minutes, or until the center is set — the surface should be lightly golden and the interior still slightly custardy. Avoid overbaking, or eggs may become rubbery.
- Remove from oven and let it rest for 5 minutes. Garnish with fresh parsley or chives and a drizzle of olive oil (or add tomato slices) for a pop of freshness. Serve warm.
Notes
- Protein: ~27 g
- Carbohydrates: ~6 g
- Fat: ~18 g
- Fiber: ~1.5 g
- Sugar: ~3 g
- Sodium: ~550 mg
FAQs
Can I use frozen spinach instead of fresh?
Yes — thaw and drain frozen spinach thoroughly first to remove excess water, then proceed with the recipe. This ensures the quiche won’t end up watery.
Can I bake this quiche in a rectangular or square baking dish instead of a bowl?
Absolutely. Pour the mixture into a greased 8×8-inch baking dish; bake for the same time but check at ~25 minutes for doneness.
Can I make this ahead and store for later?
Yes. After baking, cool completely and refrigerate in an airtight container for up to 4 days. Reheat gently in oven or microwave before serving.
Is it okay for a keto or low-carb diet?
Yes — with ~6 g net carbs per serving and high protein, this crustless version fits well into low-carb or keto meal plans.
