Keto Diet App - Free Download Keto Diet App - Free Download
Take the guesswork out of following a low-carb diet, lose body fat & feel great!
KetoDiet app is FREE to download!

Keto Spinach & Feta Crustless Quiche

4.6 stars, average of 179 ratings

This post may contain affiliate links, see our disclaimer.

Keto Spinach & Feta Crustless QuichePin itFollow us 148.4k

This crustless quiche is grain-free, nut-free, vegetarian and keto. Make a batch to have lunches and breakfast sorted for a week!

What is the difference between a frittata and a crustless quiche, I hear you ask? The main difference is that a frittata is traditionally started off on the stovetop and then transferred to the oven to complete cooking.

That’s well and good, but who has time for that? A crustless quiche goes together in one ovenproof dish and is then baked in the oven.

The other difference is that compared to a typical frittata, this crustless keto quiche contains more cream and cheese which means more flavour!

You can use this basic recipe to make any variation that you like. I make at least one per week to slice up for lunches and breakfasts. Feel free to substitute the spinach with chopped broccoli, cauliflower or even zucchini. You can also use smoked salmon, sliced bacon or chicken.

You can freeze the portions as long as they are well wrapped and you let them thaw naturally. Enjoy!

Hands-on Overall

Serving size slice

Allergy information for Keto Spinach & Feta Crustless Quiche

✔  Gluten free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, slice)

Net carbs2.7 grams
Protein9.4 grams
Fat20.2 grams
Calories234 kcal
Calories from carbs 5%, protein 16%, fat 79%
Total carbs3.7 gramsFiber1 gramsSugars1.8 gramsSaturated fat12.1 gramsSodium423 mg(18% RDA)Magnesium35 mg(9% RDA)Potassium195 mg(10% EMR)

Ingredients (makes 8 servings)

  • 1 tbsp butter (14 g/ 0.5 oz)
  • 4 large eggs
  • 1 cup heavy whipping cream (240 ml/ 8 fl oz)
  • 2/3 cup crumbled feta cheese (100 g/ 3.5 oz)
  • 1/4 cup finely grated Parmesan or any Italian style hard cheese (23 g/ 0.8 oz)
  • 1 packet of frozen spinach, thawed and drained (250 g/ 8.8 oz)
  • 1/2 cup grated mozzarella (57 g/ 2 oz)
  • pinch of sea salt and ground pepper
  • 1 tsp onion powder
  • 1/2 tsp garlic powder


  1. Grease a 20 cm/ 8" baking dish with butter. Preheat your oven to 160 °C/ 320 °F (fan assisted), or 180 °C/ 355 °F (conventional).
    Keto Spinach & Feta Crustless Quiche
  2. Whisk eggs with the cream in a large mixing bowl. Keto Spinach & Feta Crustless Quiche
  3. Add seasonings, parmesan and half of the grated mozzarella.
    Keto Spinach & Feta Crustless Quiche
  4. Squeeze any excess liquid out of the spinach before scattering it over the base of the greased dish.
    Keto Spinach & Feta Crustless Quiche
  5. Break the feta into chunks and sit them on top if the spinach.
  6. Pour the egg mixture over and then scatter with the remaining mozzarella.
    Keto Spinach & Feta Crustless Quiche
  7. Bake for 45 minutes. Remove from the oven and let it cool down for a few minutes before slicing.
  8. Store in a covered dish in the fridge for up to 5 days or portion out and freeze. Keto Spinach & Feta Crustless Quiche

Ingredient nutritional breakdown (per serving, slice)

Net carbsProteinFatCalories
Butter, unsalted, grass-fed
0 g0 g1.4 g13 kcal
Egg, whole, fresh, raw (free-range or organic eggs)
0.2 g3.1 g2.4 g36 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
0.8 g0.6 g11.4 g110 kcal
Feta cheese
0.5 g1.8 g2.7 g33 kcal
Parmesan cheese
0.1 g1 g0.7 g11 kcal
Spinach, frozen
0.4 g1.1 g0.2 g9 kcal
Mozzarella cheese (low moisture, for pizza)
0.4 g1.7 g1.4 g21 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Onion powder, spices
0.2 g0 g0 g1 kcal
Garlic powder, spices
0.1 g0 g0 g1 kcal
Total per serving, slice
2.7 g9.4 g20.2 g234 kcal

Keto Spinach & Feta Crustless QuichePin itFollow us 148.4k

Do you like this recipe? Share it with your friends! 

Naomi Sherman
Creator of

Naomi Sherman

Naomi is the force behind Naomi Sherman, Food Creative. She is passionate about recipe development, food photography and styling.

An accomplished home cook who was diagnosed with an auto-immune disease eight years ago, Naomi started to explore the connection between healthy, whole food and her symptoms, and a new love was born.

Let us know what you think, rate this recipe!

Leave a comment

Note: Any links to products or affiliate links will not be approved.
Please note that we do not offer personalised advice. For any diet related questions, please join our Facebook community.

Comments (4)

Just made this. (Had to sub blue cheese crumbles b/c I had no feta on hand.) IT IS EXCELLENT! I will definitely be making this again.

Thank you so much Julie, I'm glad you enjoyed!

I liked the look of this dish, and just happened to have all of the ingredients ( which is unheard of for me, ha). It was quick and easy to make, and after the 45 minutes were up, I was so happy, as it looked just like your photo ( again, unheard of for me). This was so delicious, my family were fighting over who had the biggest slice! This is an absolute keeper, thanks so much .

Thank you so much for your lovely feedback, I'm glad you all enjoyed!