🥬 Diabetes-Friendly High-Protein Spinach, Sun-Dried Tomato & Feta Crustless Quiche
This Spinach, Sun-Dried Tomato & Feta Crustless Quiche is a delicious, protein-rich meal that’s light yet incredibly satisfying. With eggs, cottage cheese, Greek yogurt, spinach, tangy feta, and flavorful sun-dried tomatoes, it delivers plenty of protein and flavor without the heavy pastry crust.
Start by sautéing diced onion and garlic in a little olive oil until fragrant. Add the chopped spinach and sun-dried tomatoes and cook until the spinach is nicely wilted. Meanwhile, whisk together the eggs, cottage cheese, Greek yogurt, Italian seasoning, black pepper, and a small amount of salt until creamy and well combined.
Spread the cooked vegetables into a greased baking dish and pour the egg mixture evenly over them. Sprinkle crumbled feta and mozzarella on top, then bake at 375°F (190°C) for 30–40 minutes, until the center is set and the top is lightly golden.
Let the quiche rest for 5–10 minutes before slicing. Serve it warm with a fresh green salad or roasted non-starchy vegetables for a balanced meal. It’s also excellent for meal prep and can be refrigerated for several days. 🥚🥬🍅🧀
For diabetes-conscious eating, remember that “diabetes-friendly” doesn’t mean carbohydrate-free; portion size and your individual meal plan still matter.
🥬 Diabetes-Friendly High-Protein Spinach, Sun-Dried Tomato & Feta Crustless Quiche
This high-protein crustless quiche is packed with eggs, cottage cheese, spinach, sun-dried tomatoes, and tangy feta. It’s naturally low in carbohydrates because it skips the traditional pastry crust, making it a satisfying option for breakfast, brunch, lunch, or a light dinner.
🛒 Ingredients
- 6 large eggs
- 1 cup low-fat cottage cheese
- ½ cup plain Greek yogurt
- 2 cups fresh spinach, chopped
- ⅓ cup sun-dried tomatoes, finely chopped and drained
- ½ cup crumbled feta cheese
- ¼ cup shredded mozzarella cheese
- ½ small onion, finely diced
- 2 cloves garlic, minced
- 1 tbsp olive oil
- ½ tsp Italian seasoning
- ½ tsp black pepper
- ¼ tsp salt
- ¼ tsp red pepper flakes (optional)
- 2 tbsp fresh parsley or basil, chopped
👩🍳 Instructions
1. Prepare the vegetables:
Preheat the oven to 375°F (190°C). Lightly grease a 9-inch pie dish or baking dish. Heat olive oil in a skillet over medium heat, then sauté the onion for 2–3 minutes. Add the garlic and spinach and cook until the spinach is wilted. Stir in the chopped sun-dried tomatoes and remove from the heat.
2. Make the egg mixture:
In a large bowl, whisk together the eggs, cottage cheese, Greek yogurt, Italian seasoning, black pepper, salt, and red pepper flakes. Whisk until well combined. The cottage cheese and Greek yogurt help create a creamy texture while adding extra protein.
3. Combine everything:
Spread the spinach and sun-dried tomato mixture evenly in the prepared baking dish. Pour the egg mixture over the vegetables. Sprinkle the feta and mozzarella evenly across the top.
4. Bake:
Bake for 30–40 minutes, or until the center is set and the top is lightly golden. The quiche should have a slight firmness in the center rather than looking wet or liquid.
5. Rest and serve:
Remove from the oven and let the quiche rest for 5–10 minutes before slicing. Garnish with fresh parsley or basil and serve warm.
💪 Serving Tips
This recipe makes approximately 6 servings. For a more balanced diabetes-conscious meal, pair a slice with a fresh green salad or non-starchy vegetables. Because carbohydrate needs vary from person to person, check the labels on your specific ingredients—especially the sun-dried tomatoes and yogurt—and keep portions appropriate for your individual meal plan.