This Spinach and Feta Quiche is a simple yet flavorful dish that’s perfect for breakfast, brunch, or dinner. It combines the earthy taste of spinach with the creamy texture of feta cheese and the melt-in-your-mouth goodness of mozzarella. Easy to prepare and bake, this quiche is not only delicious but also a nutritious choice.
Preparation Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients
- 500g (about 4 cups) spinach
- 2 tbsp olive oil
- 1 red onion, chopped
- 2 cloves garlic, minced
- 3 eggs
- 120ml (1/2 cup) milk
- 150g (1 1/4 cups) flour
- Salt and pepper, to taste
- Optional: chili pepper, to taste
- 200g (about 1 cup) Greek feta, crumbled
- 100g (1 cup) grated mozzarella
- Fresh parsley, for garnish
Directions
- Prepare the Spinach: In a large pan, heat the olive oil over medium heat. Add the chopped red onion and garlic, sautéing until softened (about 3-5 minutes).
- Cook the Spinach: Add the spinach to the pan and cook until wilted, about 5-7 minutes. Season with salt, pepper, and optional chili pepper. Remove from heat and let cool.
- Make the Quiche Mixture: In a mixing bowl, whisk together the eggs, milk, and flour. Season with salt and pepper.
- Add Cheese and Spinach: Stir the crumbled feta and grated mozzarella into the mixture. Add the cooled spinach mixture and combine well.
- Bake: Pour the mixture into a greased baking dish. Bake in a preheated oven at 180°C (356°F) for 20 minutes or until golden and set.
- Serve: Remove from the oven and let cool slightly before serving. Garnish with fresh parsley.
Serving Suggestions
- Serve with a side of fresh mixed greens or a simple salad.
- Pair with roasted tomatoes or grilled vegetables for a complete meal.
- Enjoy with whole grain toast or a side of roasted potatoes for a filling breakfast.
- Serve with a dollop of sour cream or Greek yogurt for added creaminess.
- Make small individual portions in muffin tins for perfect portion control at parties or gatherings.
Cooking Tips
- For extra flavor, sauté the spinach with some nutmeg or a pinch of chili flakes.
- Add a sprinkle of grated Parmesan cheese to the top before baking for a crispy crust.
- If you prefer a flakier crust, use a pre-made pie crust and blind bake it before filling.
- Make ahead and store in the fridge for an easy, quick breakfast the next day.
- Experiment with other cheeses like cheddar or goat cheese for a different taste.
Nutritional Benefits
- Spinach is rich in iron, vitamins A and C, and is a great source of fiber.
- Feta cheese provides a good amount of calcium and protein.
- Eggs are a complete source of protein, containing all essential amino acids.
- Mozzarella is a lower-fat cheese option, adding creaminess without the extra calories.
- This dish is a balanced meal, offering vitamins, protein, and fiber.
Dietary Information
- Gluten-Free Option: Use a gluten-free flour blend to make this quiche gluten-free.
- Vegetarian: This recipe is vegetarian, perfect for those avoiding meat.
- Low-Carb Option: Skip the flour or use almond flour for a lower-carb version.
- Nut-Free: This recipe does not contain nuts, making it safe for nut allergies.
Nutritional Facts (per serving)
- Calories: 280
- Protein: 14g
- Carbs: 18g
- Fat: 18g
- Fiber: 3g
- Sodium: 450mg
Storage
- Store any leftover quiche in an airtight container in the fridge for up to 3 days.
- For longer storage, wrap the quiche tightly in plastic wrap or foil and freeze for up to 2 months.
- To reheat, place in the oven at 180°C (356°F) for 10-15 minutes or until heated through.
Why You’ll Love This Recipe
- Quick and easy to make with just a few ingredients.
- Perfect for a nutritious breakfast, lunch, or dinner.
- Full of flavor and packed with healthy ingredients.
- A great way to use up leftover spinach or feta cheese.
Conclusion
This Spinach and Feta Quiche is a versatile dish that can be enjoyed at any time of the day. It’s simple to make, delicious, and filled with healthy ingredients like spinach, feta, and eggs. You can customize it with different spices or veggies to make it your own. Perfect for meal prep, leftovers are just as tasty the next day!
Frequently Asked Questions
- Can I use frozen spinach instead of fresh?
Yes, frozen spinach works fine. Just be sure to thaw and squeeze out excess moisture before using it. - Can I substitute the feta cheese?
Yes, you can substitute feta with goat cheese or ricotta for a different flavor profile. - Can I make this quiche ahead of time?
Absolutely! You can prepare it the day before and store it in the fridge, then simply reheat before serving. - Can I make this without a crust?
Yes, this quiche can be made without a crust for a low-carb or gluten-free option. - How do I store leftovers?
Store leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 2 months. - Can I use a different type of cheese?
Yes, you can substitute mozzarella with cheddar or another cheese of your choice. - Can I add meat to this quiche?
Yes, cooked bacon, sausage, or ham can be added for extra protein. - Is this recipe gluten-free?
The recipe as written contains flour, but you can use gluten-free flour for a gluten-free version. - How do I reheat the quiche?
Reheat in the oven at 180°C (356°F) for 10-15 minutes until heated through. - Can I make mini quiches?
Yes, this recipe can be adapted to muffin tins to make individual mini quiches. Adjust the cooking time to about 15-18 minutes.