Cottage Cheese & Spinach Crustless Quiche

Description:
This light, low-carb, and protein-packed quiche skips the crust but keeps all the flavor. Made with creamy cottage cheese, fresh spinach, and eggs, it’s the perfect healthy breakfast, brunch, or light dinner option. It’s gluten-free, easy to prepare, and reheats beautifully for meal prep.

 Ingredients For Cottage Cheese & Spinach Crustless Quiche

• 6 large eggs

• 1 cup low-fat cottage cheese

• 1 cup fresh spinach (lightly sautéed or chopped)

• ½ cup shredded mozzarella or cheddar cheese

• ¼ cup grated Parmesan cheese

• ½ medium onion, finely chopped (optional)

• 1 small garlic clove, minced

• ½ teaspoon salt

• ¼ teaspoon black pepper

• ¼ teaspoon nutmeg (optional, pairs well with spinach)

• 1 tablespoon olive oil or cooking spray

 Instructions:

1. Prep oven & pan: Preheat oven to 180°C (350°F). Grease a 9-inch pie dish or baking dish with olive oil/cooking spray.

2. Cook spinach & aromatics: Heat a skillet with a little oil. Sauté onion until soft, add garlic, then stir in spinach until wilted. Remove from heat and let cool slightly.

3. Mix egg base: In a large bowl, whisk eggs with cottage cheese, shredded cheese, Parmesan, salt, pepper, and nutmeg.

4. Assemble: Stir in the spinach mixture. Pour everything into the prepared dish.

5. Bake: Bake for 35–40 minutes, or until the quiche is set in the center and lightly golden on top.

6. Serve: Cool for 5 minutes before slicing. Enjoy warm, or chill for a grab-and-go meal.

 Servings:

• Makes 4–6 servings (depending on slice size).

 Nutritional Info (per serving, based on 6 servings):

• Calories: ~160 kcal

• Protein: ~16g

• Fat: ~9g

• Carbohydrates: ~3g

• Fiber: ~1g

• Calcium: ~20% DV

 Notes:

• Use low-fat cottage cheese for a lighter version or full-fat for creamier texture.

• You can substitute spinach with kale, Swiss chard, or zucchini.

• Quiche can be baked ahead and stored in the fridge for up to 4 days.

 Tips:

• Add extra flavor with herbs like parsley, basil, or dill.

• For a creamier texture, blend the cottage cheese before mixing.

• Freeze portions: cool completely, wrap slices in foil, and store up to 2 months.

• Great for meal prep – perfect for breakfast boxes with fruit or salad.

 Benefits:

• High in protein – keeps you full longer.

• Low-carb & gluten-free – great for those on keto or diabetic-friendly diets.

• Rich in vitamins & minerals from spinach (iron, folate, vitamin K).

• Meal-prep friendly – easy to reheat without losing taste.

 Q&A:

Q: Can I make this dairy-free?
A: Yes! Use dairy-free cottage cheese or silken tofu, and plant-based cheese alternatives.

Q: Can I add meat?
A: Absolutely – cooked turkey bacon, chicken, or lean ham go well with this.

Q: How do I know if it’s fully baked?
A: Insert a knife in the center – if it comes out clean, it’s done.

Q: Can I make it in muffin tins?
A: Yes! Bake 18–22 minutes for individual crustless quiche cups.