Certainly! Here’s a comprehensive and well-structured guide to Crustless Spinach, Onion & Feta Quiche, covering everything from its origins to health-conscious enjoyment:
Crustless Spinach, Onion & Feta Quiche
Introduction
Crustless Spinach, Onion & Feta Quiche is a light yet satisfying dish that beautifully balances flavor and nutrition. Whether served for brunch, lunch, or a weeknight dinner, this versatile quiche offers a rich, savory profile with a creamy texture, all without the heaviness of a pastry crust.
Origin and Cultural Significance
Quiche originated in France, specifically the Lorraine region, with the classic Quiche Lorraine. Over time, variations emerged across cultures, incorporating local ingredients and dietary preferences. The crustless version is a modern adaptation, popularized for its low-carb, gluten-free, and health-conscious appeal. Incorporating Mediterranean ingredients like spinach, onions, and feta cheese reflects global culinary influences, blending French technique with Greek flavor profiles.
Ingredients and Quantity
Serves: 6
Prep Time: 15 mins | Cook Time: 35-40 mins | Total Time: ~55 mins
- Fresh spinach – 4 cups (or 10 oz frozen, thawed and drained)
- Onion – 1 medium, finely chopped
- Feta cheese – 1 cup, crumbled
- Eggs – 5 large
- Milk – 1 cup (whole, 2%, or a plant-based alternative)
- Olive oil – 1 tbsp (for sautéing)
- Salt – ½ tsp
- Black pepper – ¼ tsp
- Nutmeg – a pinch (optional but recommended)
- Cooking spray or butter (for greasing)
Optional Additions
- Mushrooms – ½ cup, sliced and sautéed
- Sun-dried tomatoes – ¼ cup, chopped
- Fresh herbs – dill, parsley, or basil for extra freshness
- Shredded cheese – Swiss, cheddar, or mozzarella for added richness
- Red pepper flakes – for a subtle kick
Tips for Success
- Drain spinach well: Squeeze out excess moisture to avoid soggy texture.
- Sauté onions until golden: This enhances sweetness and depth.
- Let it rest after baking: Allow the quiche to set before slicing.
- Use a glass or ceramic dish: It helps in even cooking and presentation.
- Customize to dietary needs: Easily adaptable to be dairy-free, vegetarian, or keto.
Instructions
- Preheat oven to 375°F (190°C). Grease a 9-inch pie dish or similar baking dish.
- Prepare the spinach: If using fresh, wilt it in a skillet with a touch of oil. Drain and chop. If using frozen, thaw and squeeze out moisture.
- Sauté onions in olive oil over medium heat until soft and lightly caramelized (5-7 minutes).
- Whisk the eggs in a large bowl. Add milk, salt, pepper, and a pinch of nutmeg.
- Combine spinach, onions, and feta into the egg mixture. Stir well.
- Pour into prepared dish and smooth the top.
- Bake for 35–40 minutes, or until the center is set and top is lightly golden.
- Cool for 5–10 minutes before slicing and serving.
Description
This crustless quiche is fluffy and rich with a velvety egg base. The earthiness of spinach, sweetness of onions, and briny sharpness of feta combine to create a delicious harmony. Its lightness, without a crust, makes it an appealing choice for those seeking a healthier or gluten-free alternative
Nutritional Information (Approx. per serving – based on 6 servings)
- Calories: ~180 kcal
- Protein: ~11g
- Fat: ~13g
- Carbohydrates: ~5g
- Fiber: ~1g
- Sugar: ~2g
- Calcium: ~150mg
(May vary based on specific ingredients used.)
Conclusion
Crustless Spinach, Onion & Feta Quiche is more than just a meal—it’s a delicious intersection of convenience, health, and gourmet flavor. Quick to prepare and endlessly adaptable, it’s a staple for busy families, brunch hosts, and health-conscious foodies alike.
Recommendation
Pair this quiche with a crisp green salad, a dollop of Greek yogurt, or a slice of whole grain toast. It stores beautifully in the fridge and reheats well, making it ideal for meal prep or next-day leftovers.
Embracing Healthful Indulgence
This dish embodies the philosophy of mindful eating—rich in flavor, moderate in calories, and loaded with nutrients. By skipping the crust, you reduce refined carbs without sacrificing taste or satisfaction. It’s a reminder that healthful indulgence is not only possible but delicious.
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