Quiche is an incredibly versatile dish, perfect for any meal of the day. You can whip up different variations, using up whatever happens to be in your fridge at the time. It's a family favorite and makes for a quick-and-easy, protein-packed dinner. This article delves into a delectable and healthy version: the keto crustless spinach quiche. This recipe is not only gluten-free and low-carb, making it suitable for keto and Atkins diets, but also incredibly easy to customize and prepare.
Why Choose a Crustless Quiche?
One of the best things about a crustless quiche is how easy they are to prepare! Making a crust takes time and energy. Ditching the crust not only makes this quiche easy to make, it also cuts out a lot of carbs. Omitting the pastry saves loads of time and carbs.
The Star Ingredient: Spinach
This recipe uses feta cheese and is reminiscent of the flavors in Spanakopita. The spinach and feta are a classic flavor combination. I blend in some notes of onion, garlic, oregano, and just a touch of red pepper flakes. The red pepper flakes don’t make it hot and spicy, but just add some interest to the flavor profile.
Ingredients for a Flavorful Keto Crustless Spinach Quiche
Here's what you'll need to create this delightful dish:
- Spinach: 1 10-ounce package of frozen spinach, defrosted with water squeezed out, or fresh spinach cooked and drained.
- Eggs: 4 large eggs, the base of our quiche.
- Heavy Cream: 1 ¼ cups of heavy cream for richness and texture.
- Feta Cheese: 1 cup (about 4 ounces) crumbled, providing a salty and tangy flavor.
- Onion: 1 small onion (about 1/2 cup) finely diced, adding depth to the flavor profile.
- Garlic: 2 cloves minced, for a fragrant and savory note.
- Butter: 1 tablespoon for sautéing the onions.
- Seasoning: ¼ teaspoon dried oregano, ½ teaspoon sea salt (optional), and ⅛ teaspoon dried red pepper flakes for a touch of spice.
- Canola Vegetable Oil: 2 teaspoons
- Scallions or Spring Onions: 1/2 cup (50g) chopped
- Muenster Cheese: 1 cup shredded
- Salt: 1/4 teaspoon
- Black Pepper: 1/4 teaspoon
- Ground Nutmeg: 1/8 teaspoon
Step-by-Step Instructions
Follow these simple steps to create your keto crustless spinach quiche:
Read also: Easy Low-Carb Cheese Crackers
- Prep: Preheat oven to 325º Fahrenheit. Butter or grease a 9-inch pie dish with non-stick cooking spray.
- Sauté: Heat butter in a medium skillet over medium-low heat. Add the diced onion and cook until soft, translucent, and just beginning to brown on the edges. Stir in minced garlic and cook until fragrant, about one minute. Remove pan from the heat and set aside.
- Mix: In a medium mixing bowl, whisk together the eggs, heavy cream, oregano, sea salt, and red pepper flakes. Set aside.
- Layer: Transfer the onion and garlic mixture to the prepared pie dish, spreading evenly. Sprinkle the crumbled feta cheese over the onion and garlic mixture. Evenly distribute the spinach over the feta cheese, breaking up any clumps.
- Combine: Give the egg mixture one more stir, then pour it over the ingredients in the pie dish.
- Bake: Bake in the preheated oven for 50-55 minutes, or until the quiche is set and starting to brown on top. The quiche is done once the edges begin to brown and the center is firm. Allow the quiche to cool for 5-10 minutes, then slice and serve!
Alternatively:
- Preheat oven to 350°F (175°C). Lightly grease a 9 inch pie pan.
- Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft.
- Thaw the spinach and squeeze dry.
- Put all of the ingredients into a large bowl and mix with a hand mixer until totally combined.
- Pour into the prepared pan and spread with a rubber spatula.
- Place into the middle of the oven and cook for 40 minutes.
Tips and Tricks for the Perfect Quiche
- Pre-Cook Ingredients: When making a quiche, it is important to start with pre-cooked ingredients. When veggies cook, the release a lot of water. If they cook in the quiche, the released water will make a watery, unappetizing quiche.
- Squeeze Spinach Dry: Squeeze as much water as possible out of the leaves. If you leave a lot of water in the spinach, it will result in a watery quiche. You need to squeeze and squeeze and squeeze some more. Squeeze until no more water comes out.
- Cheese Choice: Monterey Jack cheese has a slightly sweet, subtle flavor, however, other cheeses would be great in this crustless quiche recipe as well!
- Baking Time: This recipe takes 50-55 minutes to bake, but I start checking it at about 45 minutes. If you don’t have a glass baking dish and use a metal pan, you will need to check it even earlier than this.
- The Jiggle Test: Give the quiche a gentle shake, and if the center slightly jiggles but the edges are set, you’re golden. A knife inserted near the center should come out clean. Remember, the quiche will continue to set as it cools, so a slight jiggle means you’re on the right track.
Customization Options
This crustless quiche is endlessly customizable. I love adding all sorts of veggies, seasonings, maybe even some bacon/pancetta/sausage to spice up my meal plan.
- Veggies: You can throw a lot of veggies in a quiche for a fast and healthy meal. You could even add in some chopped peppers, mushrooms, or broccoli if you wish (just pay attention to net carbs whenever you add ingredients).
- Meat: Add some meat, like salty bacon, diced ham, or pancetta.
- Cheese: Less dairy and more cheese?
Serving and Storing
Serve warm. Eat it hot or cold. If you’re in a hurry on a busy morning, you can eat the leftovers straight from the fridge!
- Make Ahead: You can make the filling, load it up into the pie dish and keep it in the fridge until you are ready to eat.
- Refrigerate: Let it cool completely, and then cover the baking dish tightly with plastic wrap or place quiche in an airtight container and seal. Store this Crustless Spinach Quiche in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven until heated through.
- Freeze: Let it cool completely, then cut it into individual portions. Wrap each portion in plastic wrap and then aluminum foil or store each portion in an airtight container. Store in the freezer for up to 3 months. When the craving strikes, reheat slices in the microwave or oven until they’re warm throughout.
Nutritional Information
This Crustless Spinach Quiche recipe makes a crowd-pleasing dish that works for brunch or dinner.
- Calories: 203 kcal per serving (6 slices)
Note: These values are an estimate and are provided as a courtesy. They are generated by an online API which recognizes ingredient names and amounts and makes calculations based on the serving size.
Read also: Keto Calorie Counting: A Detailed Guide
The Perfect Meal for Any Occasion
Perfect any time of the day, this Crustless Spinach Quiche is so easy to make! Loaded with fresh spinach, eggs, Monterey jack cheese and heavy cream this french style spinach quiche is rich and decadent. This Crustless Spinach Quiche recipe is so fast and simple, and on top of that, it tastes amazing! This is the kind of recipe that I like to make on Sunday when I have a little extra time and then I reheat it throughout the week for breakfast, lunch, or dinner.
Read also: Magnesium Supplements for Keto