Cottage Cheese & Spinach Crustless Quiche

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🥧 Cottage Cheese & Spinach Crustless Quiche

Light, fluffy, protein-packed, and naturally low in carbohydrates, this Cottage Cheese & Spinach Crustless Quiche is perfect for breakfast, brunch, or even a light dinner. Without a heavy pastry crust, it’s diabetic-friendly, gluten-free, and ideal for anyone looking for a healthy, satisfying meal.

🌿 Introduction

Quiche is traditionally a rich, savory tart filled with eggs, cream, cheese, and meats or vegetables. This crustless version keeps all the creamy goodness but removes the pastry, reducing carbs and calories. The addition of cottage cheese makes the texture extra soft and boosts the protein content, while spinach adds vitamins and a beautiful green color.

This recipe is easy to prepare, meal-prep friendly, and perfect for busy mornings.

🏛️ History of Quiche

Quiche originated in the Lorraine region of France, especially the famous Quiche Lorraine, which traditionally contains eggs, cream, and bacon. Over time, variations developed across Europe and the world, incorporating vegetables, seafood, and different cheeses.

The crustless version became popular in modern healthy cooking, especially among low-carb and diabetic-friendly diets.

🧀 Ingredients (Serves 6–8)

Main Ingredients:

  • 1 cup cottage cheese
  • 1 cup shredded mozzarella cheese (or cheddar)
  • 1 cup fresh spinach (chopped)
  • 6 large eggs
  • ½ cup milk (low-fat or unsweetened almond milk)
  • 1 small onion (finely chopped)
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • ½ teaspoon black pepper
  • ½ teaspoon salt (adjust to taste)
  • ¼ teaspoon nutmeg (optional)

🥣 Preparation Method

Step 1: Preheat

Preheat your oven to 180°C (350°F). Lightly grease a baking dish or pie pan.

Step 2: Sauté the Vegetables

Heat olive oil in a pan over medium heat.
Add onion and cook until soft.
Add spinach and cook until wilted.
Remove from heat and let cool slightly.

Step 3: Mix the Base

In a large bowl:

  • Beat the eggs
  • Add milk
  • Stir in cottage cheese and shredded cheese
  • Add garlic powder, salt, pepper, and nutmeg

Mix until well combined.

Step 4: Combine

Fold the sautéed spinach and onions into the egg mixture.

Step 5: Bake

Pour mixture into the prepared baking dish.
Bake for 35–40 minutes, or until the center is set and the top is lightly golden.

Step 6: Rest & Serve

Let cool for 10 minutes before slicing.

🍽️ Formation & Texture

  • Light and fluffy interior
  • Slightly creamy from cottage cheese
  • Golden top layer
  • Moist but firm enough to slice

Perfect served warm or at room temperature.

🌟 Benefits

✔ High in protein (supports muscle health)
✔ Low in carbohydrates (diabetic-friendly)
✔ Gluten-free
✔ Rich in calcium (from cheese)
✔ Packed with iron and vitamins (from spinach)
✔ Great for meal prep

🥗 Nutrition (Approximate per slice – 1/6)

  • Calories: 180–220 kcal
  • Protein: 15–18 g
  • Carbohydrates: 4–6 g
  • Fat: 12–14 g
  • Fiber: 1 g
  • Calcium: High
  • Iron: Moderate

Values vary depending on cheese and milk used.

❤️ Who Loves This Recipe?

  • Fitness lovers 🏋️
  • Diabetics monitoring carbs
  • Busy parents
  • Low-carb diet followers
  • Gluten-free eaters
  • Brunch lovers

🔄 Variations & Methods

You can customize this quiche easily:

  • Add mushrooms or bell peppers
  • Use feta instead of mozzarella
  • Add grilled chicken for extra protein
  • Make mini quiches in muffin tins
  • Use dairy-free cheese for lactose intolerance

🏁 Conclusion

Cottage Cheese & Spinach Crustless Quiche is a modern healthy twist on a French classic. It’s simple, nutritious, and versatile. Whether you enjoy it for breakfast, brunch, or a light dinner, it delivers flavor, protein, and comfort in every bite.

Light, wholesome, and satisfying — once you try it, it may become a regular favorite in your kitchen. 💚🥧

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