This crustless quiche is a lifesaver for busy mornings and meal prep weeks. It’s light yet filling, packed with protein from eggs and cottage cheese, loaded with veggies, and full of flavor—without the extra carbs of a crust. Kids love it, adults love it, and you’ll love how easy it is to prepare ahead and reheat all week long.
Ingredients
- 1 tablespoon oil (olive oil or avocado oil)
- 1 small onion, finely diced
- 1/2 bell pepper, diced (any color)
- 2 cups fresh baby spinach, chopped
- 4 large eggs
- 1 1/2 cups cottage cheese (small curd works best)
- 1 cup shredded cheddar cheese (sharp or mild)
- 1/2 cup milk (whole or 2%)
- 1/2 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- Salt and black pepper, to taste
Instructions
- Preheat the oven to 375°F (190°C). Lightly grease an 8×8-inch baking dish or pie dish.
- Cook the vegetables:
Heat the oil in a skillet over medium heat. Add the diced onion and bell pepper. Sauté for 3–4 minutes until softened.
Add the chopped spinach and cook for 1–2 minutes until just wilted. Remove from heat and let cool slightly. - Mix the egg base:
In a large bowl, whisk together the eggs, cottage cheese, milk, garlic powder, Italian seasoning, salt, and pepper until well combined. - Assemble the quiche:
Stir the cooked vegetables into the egg mixture. Fold in the shredded cheddar cheese. - Bake:
Pour the mixture into the prepared baking dish. Bake for 35–40 minutes, or until the center is set and the top is lightly golden. - Rest and serve:
Let the quiche rest for 5–10 minutes before slicing. Serve warm or at room temperature.
Make-Ahead & Storage Tips
- Make ahead: Bake the quiche completely, cool, then refrigerate for up to 5 days.
- Reheat: Warm slices in the microwave for 30–60 seconds or in the oven at 325°F (165°C).
- Freeze: Slice, wrap individually, and freeze for up to 2 months.
Variations & Add-Ins
- Add cooked bacon, turkey sausage, or ham for extra protein
- Swap cheddar for mozzarella, feta, or Swiss
- Add mushrooms, zucchini, or broccoli for more veggies
- Use herbs like parsley or chives for fresh flavor
Nutrition Highlights (Approx. per serving)
- High in protein
- Low in carbs
- Rich in calcium and iron
- Kid-friendly and meal-prep approved