This Mediterranean Cottage Cheese & Spinach Crustless Quiche has a soft and fluffy texture. We prepare this quiche with cottage cheese, fresh spinach, eggs, feta cheese, cherry tomatoes, red onion, garlic, olive oil, dried oregano, sea salt, black pepper, chili flakes, Parmesan cheese, and fresh parsley. This quiche has approximately 240 calories and 4 g of net carbs. We make this Mediterranean Cottage Cheese & Spinach Crustless Quiche in about 55 minutes. This Mediterranean Cottage Cheese & Spinach Crustless Quiche is ideal for Mediterranean diets, high-protein meals, low-carb lifestyles, family gatherings, weekday lunches, and nutritious comfort food cravings. We refrigerate this quiche for more than 4 days and freeze it for nearly 2 months, so it can be easily prepared earlier. You can serve this quiche with Greek salad, cucumber yogurt salad, roasted vegetables, grilled chicken, smoked salmon, or whole-grain toast.
STATS:
- Course: Breakfast, Brunch, Light Dinner
- Prep Duration: 15 minutes
- Calories: 240 kcal
- Diet: Mediterranean, High-Protein, Low-Carb
- Cook Duration: 40 minutes
- Cuisine: Mediterranean
- Serving Size: 1 slice
- Total Servings: 8
- Cooking Mode: Baking
- Difficulty Level: Easy
- Total Time: 55 minutes
TOOLS:
- Bowl
- Whisk
- Frying pan
- Chopping board
- Spatula
- Measuring cups and spoons
- Baking dish
- Knife
INGREDIENTS:
- 8 large eggs
- 1½ cups cottage cheese
- 2 cups spinach
- ½ cup feta cheese
- ½ cup cherry tomatoes
- Half a cup of red onion
- Two pieces of garlic
- One tbsp. of olive oil
- ½ teaspoon oregano
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- ¼ teaspoon chili flakes
- ¼ cup Parmesan cheese
- 1 tablespoon parsley
INGREDIENT NOTES AND THEIR SUBSTITUTIONS:
COTTAGE CHEESE:
- It will improve the quiche’s protein content and give this quiche a hint of acidity and creaminess. It will lighten the meal while retaining its decadent flavor. You can also use ricotta cheese or combine heavy cream with cream cheese.
SPINACH:
- We have to utilize the spinach, as it will deliver a color and fresh taste to this quiche. As a replacement, you can use arugula, sautéed zucchini, or Swiss chard.
FETA CHEESE:
- We use the feta cheese, which will provide a salty Mediterranean flavor and tarty texture. As an alternative, you might use shredded cheddar, mozzarella, or ricotta salata.
EGGS:
- Eggs will combine all the elements to make a baked and fluffy texture for this quiche. Instead, we may use tofu-based egg, egg replacer, or flexseed egg mixture.
CHERRY TOMATOES:
- Cherry tomatoes are utilized to make this quiche sweeter and juicier. Alternatively, we can use roasted red peppers, sun-dried tomatoes, or diced Roma tomatoes.
OLIVE OIL:
- Olive oil will aid in providing a rich Mediterranean flavor and nutritious fats to this quiche. You might also utilize melted butter, avocado oil, or sunflower oil.
INSTRUCTIONS:
- Warm the empty oven to 190° Celsius and cover a dish.
- Gently cook the onion in hot oil in a skillet for almost three minutes.
- Cook the spinach and garlic till they wilt.
- Stir the chili flakes, eggs, pepper, cottage cheese, salt, and oregano in a dish.
- Whisk in half the Parmesan cheese, tomatoes, cooked spinach mixture, parsley, and feta cheese.
- Distribute the mixture in a dish and garnish the surface with leftover Parmesan cheese.
- Bake for approximately 40 minutes, or till it is perfectly cooked and brown.
- Before slicing and serving, cool this quiche for some time.
TIPS:
- Include the roasted peppers or olives for an additional flavor.
- Strain out the extra moisture content from the spinach and then include it.
- We blend the cottage cheese to get a smooth texture.
- Cool the quiche for some time and then cut into slices.
SERVING SUGGESTIONS:
SALADS:
- Greek
- Cucumber
- Tomato basil
- Arugula
PROTEIN SIDES:
- Grilled chicken
- Smoked salmon
- Turkey sausage
- Roasted chickpeas
EXTRAS:
- Whole-grain toast
- Pita bread
- Seed crackers
- Roasted potatoes
DRINKS:
- Herbal tea
- Lemon water
- Fresh orange juice
- Iced tea
STORAGE INFORMATION:
FRIDGE:
- Store this quiche for only four days in a tight-fitting box.
FREEZER:
- Store the slices separately for just 1-2 months.
FAQs:
Why does my quiche become moist?
- You may not bake it properly or squeeze out the extra moisture content from the veggies.
Will we utilize frozen spinach?
- Yes, you can use the frozen spinach, but squeeze out extra water content first.
How can I know whether the quiche is prepared or not?
- You will know when the middle will be completely set and not remain jiggly.
Could we utilize the meat?
- Yes, you can use salmon, chicken, or turkey.
May we prepare this quiche earlier?
- Yes, you can make this quiche earlier, as it freezes perfectly for nearly two months.
Nutritional INFORMATIONS:
Calories: 240 kcal
Sodium: 480 mg
Net Carbs: 4 g
Fiber: 1 g
Sugar: 3 g
Fats: 14 g
Proteins: 21 g
Total Carbs: 5 g
Serving Size: 1 slice