This Kale and Feta Crustless Quiche is a light, protein-rich dish that skips the crust for a healthier, low-carb twist. Packed with savory flavor from sautéed mushrooms, onions, garlic, and fresh kale, it’s perfectly balanced by the tanginess of crumbled feta cheese. Whether served for breakfast, brunch, or a light dinner, this gluten-free and vegetarian quiche is easy to make and ideal for meal prep or a weekend gathering.

Full Recipe: 

Ingredients

• ½ tbsp olive oil or avocado oil

• ½ yellow onion, thinly sliced

• 2 cloves garlic, minced

• 1 cup mushrooms, chopped

• ½ tsp dried Italian seasoning

• 3–4 cups kale, chopped (loosely packed)

• ¼ tsp sea salt

• ⅛ tsp ground black pepper

• 3 large eggs

• ½ cup egg whites

• ½ cup unsweetened almond milk

• ⅛ tsp freshly grated or ground nutmeg (optional but recommended)

• ¼ cup feta cheese

Directions

1. Preheat oven to 350°F (175°C) and spray a 9-inch pie dish with cooking spray.

2. Sauté vegetables: In a skillet, heat oil over medium-high. Add onion, garlic, mushrooms, kale, Italian seasoning, salt, and pepper. Cook until softened and moisture is mostly evaporated.

3. Mix eggs: In a bowl, whisk eggs, egg whites, almond milk, nutmeg, and a pinch of salt and pepper.

4. Assemble: Spread the cooked veggie mixture in the bottom of the pie dish. Sprinkle feta over the top. Pour the egg mixture over and press down any exposed ingredients.

5. Bake: Bake uncovered for 35–40 minutes, until the center is set and edges are golden. Let cool for 10 minutes before slicing and serving.

Nutrients (Per Serving – 1/4 of quiche)

• Calories: 168 kcal

• Carbohydrates: 10 g

• Protein: 12 g

• Fat: 9 g

  • Saturated Fat: 3 g

  • Monounsaturated Fat: 2 g

• Cholesterol: 147 mg

• Sodium: 244 mg

• Potassium: 447 mg

• Fiber: 4 g

• Sugar: 3 g

Why Choose a Crustless Quiche?

Traditional quiche recipes often include a buttery, flaky crust, which adds to the overall richness and calories of the dish. By skipping the crust, you reduce the calorie and carbohydrate content, making the quiche lighter and easier to digest without sacrificing the comforting, savory flavors that make quiche so beloved. The absence of the crust also allows the filling to shine, showcasing the vegetables, herbs, and cheese that give this dish its character.

Crustless quiches are not only lighter but also more versatile. Without the crust, the quiche can be easily customized to suit your taste. You can swap out the vegetables or cheese for whatever you have on hand, allowing for endless flavor combinations. The crustless approach also makes this quiche more convenient for meal prep, as you don’t have to worry about rolling out dough or pre-baking a crust. Simply layer your ingredients, pour over the egg mixture, and bake—it’s that easy.

The Power of Kale: A Nutrient-Packed Green

Kale is one of the standout ingredients in this dish, offering a powerhouse of nutrients. Known for its high levels of vitamins A, C, and K, kale is a fantastic green to include in any meal. Vitamin A supports eye health, while vitamin C boosts the immune system, and vitamin K is essential for bone health. Kale is also rich in antioxidants, which help fight inflammation and protect the body from oxidative stress.

In addition to its vitamins, kale is an excellent source of fiber, which promotes digestive health and helps regulate blood sugar levels. The fiber in kale also helps you feel fuller for longer, making this quiche a satisfying meal. Cooking the kale slightly softens its robust texture, making it perfect for incorporating into the quiche without losing its nutritional benefits. The earthy flavor of kale adds depth to the quiche, making it an essential ingredient that pairs beautifully with the other vegetables and feta cheese.

Sautéed Mushrooms and Onions: Enhancing Flavor and Texture

Mushrooms and onions are two classic ingredients that bring their own unique flavors and textures to the dish. When sautéed together, they create a savory, aromatic base that forms the backbone of the quiche. The mushrooms release their natural umami, while the onions add sweetness and depth. The cooking process also brings out the moisture in both vegetables, allowing them to soften and meld together to create a flavorful filling.

Mushrooms, in particular, are an excellent addition to any vegetable-based dish. They are low in calories but packed with essential nutrients like potassium, fiber, and B vitamins. The savory flavor of mushrooms enhances the overall taste of the quiche, making them a great complement to the kale and feta. Onions, too, are full of antioxidants and offer a natural sweetness that balances the savory elements of the dish. Combined, these two vegetables create a rich, flavorful filling that makes every bite of the quiche satisfying.

Feta Cheese: The Creamy and Tangy Touch

Feta cheese is the perfect complement to the vegetables in this quiche, adding a creamy, tangy contrast to the earthy flavors of kale and mushrooms. Made from sheep’s milk or goat’s milk, feta has a distinctive salty and tangy flavor that enhances the richness of the quiche. Its crumbly texture makes it easy to sprinkle over the top of the quiche, allowing it to melt slightly as the quiche bakes, adding a creamy finish to each bite.

In addition to its flavor, feta cheese is a great source of protein and calcium, helping to strengthen bones and muscles. It also provides a good amount of healthy fats, which are essential for maintaining energy levels and supporting cell function. The addition of feta elevates the flavor profile of the quiche, offering a touch of sophistication and a balance of saltiness that ties together the other ingredients.

The Egg Base: Protein and Structure

The egg base of this quiche is what holds everything together, providing both structure and protein. Eggs are an excellent source of high-quality protein, which is essential for building and repairing tissues, supporting immune function, and maintaining healthy skin and hair. Eggs also provide essential vitamins and minerals, including vitamin D, B vitamins, and selenium.

The eggs in this quiche create a smooth, custard-like texture that binds the vegetables and feta together. The addition of egg whites in the recipe helps reduce the overall fat content while still maintaining the necessary protein. The eggs also help the quiche set properly, ensuring that the texture is firm enough to slice without falling apart. This egg-based filling is light yet satisfying, making the quiche both nutritious and filling.

Making the Quiche: A Simple and Quick Process

One of the best things about this Kale and Feta Crustless Quiche is how easy it is to prepare. It’s a one-bowl recipe that requires minimal preparation. The vegetables are quickly sautéed in olive oil, releasing their flavors, and then mixed into the egg mixture. The quiche is then baked in a single dish, eliminating the need for a separate crust. This simplicity makes it perfect for busy mornings, meal prepping for the week, or making a last-minute brunch dish for guests.

The quiche can be baked in just 35–40 minutes, making it an ideal dish for those looking for a quick and satisfying meal. Once it’s baked, it can be served immediately or stored for later use. This makes it perfect for meal prep, as you can make a batch and have a healthy, protein-packed meal ready for the next few days. The quiche also keeps well in the refrigerator for several days, and it can be easily reheated for a quick and delicious meal.

A Versatile Dish for Any Meal

While this Kale and Feta Crustless Quiche is perfect for breakfast or brunch, it can also be enjoyed as a light dinner. Pair it with a simple side salad or roasted vegetables for a complete meal that’s both healthy and satisfying. The quiche’s light, fresh flavors make it a great option for warmer months, while its hearty vegetables and protein make it suitable for year-round enjoyment.

Additionally, the quiche can easily be customized to suit your tastes or dietary preferences. If you’re not a fan of kale, you can substitute it with other leafy greens like spinach or Swiss chard. If you’re looking to add more protein, you could include diced tofu, tempeh, or even cooked quinoa. For those who want to add a little extra richness, a sprinkle of shredded cheese or a dash of cream can be added to the egg mixture.

Conclusion

Kale and Feta Crustless Quiche is a nutritious, satisfying, and flavorful dish that’s perfect for any meal. With its combination of protein-rich eggs, savory vegetables, and tangy feta cheese, it’s a well-balanced dish that can be enjoyed for breakfast, brunch, or dinner. The fact that it’s crustless makes it a healthier, low-carb option that’s easy to make and customize. Whether you’re looking for a light and refreshing meal, a quick meal prep option, or a dish to serve at a weekend gathering, this quiche is sure to impress. With its vibrant flavors and simple preparation, Kale and Feta Crustless Quiche is a must-try for anyone who loves wholesome, delicious food.