Ingredients
2 cups fresh spinach, chopped
1 cup mushrooms, sliced
1/2 cup feta cheese, crumbled
1/2 cup onion, finely chopped
4 large eggs
1 cup milk
1 teaspoon garlic powder
1 teaspoon dried oregano
Salt and pepper to taste
Olive oil for sautéing
Instructions
1. Preheat oven to 350°F (175°C). Grease a 9-inch pie dish.
2. Heat olive oil in a skillet over medium heat. Sauté onions and mushrooms for 5-7 minutes until soft. Add spinach and cook until wilted. Let cool slightly.
3. In a large bowl, whisk eggs, milk, garlic powder, oregano, salt, and pepper until smooth.
4. Stir in the cooled vegetables and crumbled feta.
5. Pour mixture into prepared pie dish.
6. Bake for 30-35 minutes until set and golden on top. A toothpick inserted in the center should come out clean.
7. Cool for 5 minutes, slice, and serve warm.
Notes
You can add cooked bacon, ham, or sausage for extra protein.
Swap feta with goat cheese, cheddar, or mozzarella for variety.
Frozen spinach works—just thaw and squeeze out excess moisture first.
This quiche is great for meal prep and keeps well in the fridge for up to 4 days.
For a lighter version, use low-fat or plant-based milk and reduced-fat cheese.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Breakfast, Brunch, Lunch, Dinner
- Method: Baked
- Cuisine: Mediterranean-Inspired
Nutrition
- Serving Size: 1 slice
- Calories: 220
- Sugar: 3g
- Sodium: 430mg
- Fat: 15g
- Saturated Fat: 6g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 1g
- Protein: 12g
- Cholesterol: 185mg
Keywords: crustless quiche, spinach mushroom feta quiche, gluten-free quiche, low-carb quiche, healthy brunch recipe