The Low Carb Spinach Mushroom Feta Quiche is a beautiful celebration of simplicity and flavor. With its rich custard of eggs and cream, paired with tender mushrooms, fresh spinach, and the tangy kick of feta, it offers the perfect balance of hearty and light. Skipping the crust makes it ideal for low-carb diets while keeping all the indulgent taste of a classic quiche. This dish is great for busy weekdays or laid-back weekend brunches. Serve it with a crisp salad or roasted veggies, and you’ve got a meal that’s not only nourishing but delightfully satisfying. Plus, it reheats wonderfully, making it a smart choice for meal prep or leftovers that won’t disappoint.
Full recipe:
Ingredients:
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1 tablespoon olive oil
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1 small onion, finely chopped
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2 cups fresh spinach, chopped
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1 cup mushrooms, sliced
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4 large eggs
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1 cup heavy cream
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1/2 cup crumbled feta cheese
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Salt and pepper to taste
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1/2 teaspoon garlic powder
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1/4 teaspoon nutmeg
Directions:
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Preheat oven to 375°F (190°C).
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Heat olive oil in a medium skillet over medium heat. Sauté the chopped onion until translucent, about 5 minutes.
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Add the sliced mushrooms and cook for 7–10 minutes until tender and most moisture evaporates.
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Stir in the chopped spinach and cook until wilted, about 2–3 minutes. Remove from heat and let cool slightly.
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In a large bowl, whisk together eggs, heavy cream, garlic powder, nutmeg, salt, and pepper.
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Fold in the sautéed vegetables and crumbled feta.
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Pour mixture into a greased 9-inch pie dish or quiche pan.
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Bake for 35–40 minutes or until the quiche is set and the top is golden brown.
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Let it rest for a few minutes before slicing and serving.
Prep Time: 15 minutes | Cooking Time: 40 minutes | Total Time: 55 minutes
Kcal: 290 kcal | Servings: 6 servings
The Ultimate Low Carb Spinach Mushroom Feta Crustless Quiche
A Midwest Classic That’s Nutrient-Packed, Comforting, and Perfect for Every Meal
In the world of comfort food, few dishes manage to blend health-conscious choices with indulgent flavor as seamlessly as the Low Carb Spinach Mushroom Feta Crustless Quiche. This recipe, rooted in the heart of Midwestern cooking, brings together the essence of hearty family meals and modern-day wellness goals. Whether you’re following a low-carb lifestyle, need a gluten-free dish, or just want something satisfying and easy to prepare, this quiche ticks all the boxes.
Let’s take a deep dive into what makes this crustless quiche such a standout and why it deserves a place in your regular meal rotation.
A Taste of Tradition with a Healthy Twist
Quiche, in its many forms, has long been a brunch favorite across America and Europe. Originating from French cuisine, the traditional quiche includes a rich filling made of eggs and dairy, typically poured into a buttery crust. However, in recent years, as more people turn to low-carb, keto, or gluten-free diets, crustless versions have grown in popularity—and for good reason.
This Spinach Mushroom Feta Crustless Quiche pays homage to its French roots while embodying the simplicity and practicality of Midwestern cooking. Without the crust, it becomes lighter, quicker to prepare, and perfect for those reducing carbohydrate intake.
What sets this recipe apart is its careful balance of flavors and textures—savory mushrooms, vibrant spinach, and creamy, tangy feta cheese all swirled into a custard-like egg base that bakes up golden and aromatic. Each bite is hearty, soul-soothing, and undeniably wholesome.
Nutritional Benefits: Healthy Never Tasted So Good
This quiche isn’t just delicious—it’s also packed with nutrients. Here’s a breakdown of its star ingredients and the health benefits they offer:
🥬 Spinach
Spinach is a nutritional powerhouse. It’s high in iron, calcium, folate, and vitamin K. It supports bone health, boosts immunity, and contributes to healthy skin and hair. Plus, it’s very low in carbs and calories, making it perfect for this recipe.
🍄 Mushrooms
Low in fat and calories but rich in antioxidants, mushrooms support immune function and provide a good source of B vitamins. They add an earthy flavor that complements the lightness of spinach beautifully.
🧀 Feta Cheese
Feta is a tangy cheese made from sheep or goat’s milk. It’s lower in fat and calories than many other cheeses and provides calcium, protein, and probiotics for gut health. Its saltiness gives the dish a punch of flavor without needing to over-season.
🥚 Eggs & Cream
Eggs are a complete protein source, containing all nine essential amino acids. They also deliver vitamin D and choline for brain health. Combined with heavy cream, the texture becomes luscious and velvety, keeping the dish satiating and full of flavor.
Why This Recipe is the Best
Let’s face it—there are thousands of quiche recipes online. So, why should this one be your go-to?
1. Low-Carb and Keto-Friendly
Thanks to the absence of a crust and the use of low-carb veggies, this recipe is ideal for anyone following a ketogenic or low-carb diet. One serving contains fewer than 5g of net carbs—while still tasting indulgent.
2. Gluten-Free by Nature
No crust means no wheat. For anyone with gluten intolerance or celiac disease, this quiche offers a satisfying and flavorful option without compromise.
3. Meal-Prep Heaven
This dish can be made ahead of time and refrigerated or even frozen. Reheat a slice in the microwave or oven and enjoy a healthy, homemade meal in minutes.
4. Perfect Any Time of Day
Serve it for breakfast, pair it with a salad for lunch, or enjoy it with roasted veggies or soup for dinner. It’s versatile enough to adapt to any meal or mood.
5. Customizable
Once you’ve mastered the base recipe, the possibilities are endless. Add sun-dried tomatoes, swap in goat cheese, stir in fresh herbs like dill or thyme, or sprinkle in red pepper flakes for heat. Make it your own!
Tips for Perfecting the Quiche
Want to ensure your quiche comes out flawless every time? Keep these tips in mind:
- Sauté the vegetables thoroughly. Mushrooms release a lot of moisture, so cook them until dry to avoid a watery quiche.
- Use full-fat cream. Don’t skimp on the richness—it helps the texture and flavor hold up.
- Let it cool before slicing. It firms up as it sits, making for neater slices and better presentation.
- Grease your pan well. Even without a crust, you want easy release when serving.
How to Serve It
Depending on when you’re enjoying this quiche, here are some perfect pairing ideas:
For Brunch:
- Fresh fruit salad
- Crispy hash browns (if not low-carb)
- A mimosa or a green smoothie
For Lunch:
- A light mixed green salad with lemon vinaigrette
- Chilled cucumber soup
- Crusty bread (or almond flour bread for keto)
For Dinner:
- Roasted asparagus or Brussels sprouts
- Tomato basil soup
- A glass of dry white wine
Make It a Family Favorite
This crustless quiche is a dish that appeals to all generations. Kids love its creamy texture, adults appreciate the low-carb nutrition, and it even works for dinner parties or potlucks. You can double the recipe for a crowd or bake it in muffin tins for individual servings—great for on-the-go breakfasts or lunchboxes.
It also stores beautifully. Simply refrigerate leftovers in an airtight container for up to 4 days. You can freeze individual slices wrapped tightly in plastic wrap and foil. To reheat, just thaw overnight in the fridge and pop in the oven at 350°F for 10–15 minutes.
A Dish with a Story
This dish isn’t just about ingredients—it’s about tradition and adaptability. It’s inspired by the resourceful, homey nature of Midwestern kitchens, where meals are made with love, creativity, and whatever’s in the fridge. It’s also a nod to the evolving way we eat today—choosing balance, simplicity, and health, without sacrificing flavor.
In a way, this quiche embodies everything we want from food: comfort, nourishment, ease, and satisfaction. It brings generations together at the table, and it reminds us that “healthy” doesn’t have to mean “boring.”
Conclusion
The Low Carb Spinach Mushroom Feta Crustless Quiche is one of those recipes that you’ll find yourself making again and again—not because it’s trendy, but because it works. It makes your life easier, your meals tastier, and your health goals more achievable.
So whether you’re hosting brunch, meal prepping for the week, or simply looking for a new dinner option, this quiche is a winner. Give it a try, and it just might become one of your kitchen staples too.