This crustless spinach and mushroom quiche is savory, cheesy, and easy to prepare without added sugar. The filling is packed with tender mushrooms, well-drained spinach, eggs, Greek yogurt, and two kinds of cheese. Since there is no pastry crust, every slice stays light while still feeling satisfying.
It works well for breakfast, brunch, or a simple make-ahead lunch. The most important step is removing as much moisture as possible from the vegetables. Dry spinach and golden mushrooms help the egg mixture set evenly and keep the finished quiche from turning watery.
Why You Will Love This Spinach and Mushroom Quiche
- Crustless and low carb: There is no pastry to roll or pre-bake.
- Protein-packed: Eggs, Greek yogurt, mozzarella, and Parmesan make each slice filling.
- Make-ahead friendly: Bake it in advance and warm individual slices when needed.
- Simple ingredients: Everything is easy to find at a regular grocery store.
Ingredients
Egg Base
- 5 large eggs
- 1/2 cup Fage 0% Greek yogurt
- 1/4 cup Silk unsweetened almond milk
- 1/4 teaspoon fine sea salt
- 1/4 teaspoon black pepper
Spinach and Mushroom Filling
- 4 cups fresh spinach, roughly chopped
- 1 cup mushrooms, thinly sliced
- 1/2 cup part-skim mozzarella, shredded and divided
- 1/4 cup Parmesan cheese, grated and divided
- 1 tablespoon olive oil
How to Make Crustless Spinach and Mushroom Quiche
- Preheat the oven to 350°F (175°C). Grease a 7-inch springform pan thoroughly.
- Heat the olive oil in a skillet over medium heat.
- Add the sliced mushrooms and cook for 4 to 5 minutes, stirring occasionally, until their liquid has evaporated and the edges look golden.
- Add the chopped spinach. Cook for 2 to 3 minutes, until wilted and the moisture has evaporated.
- Transfer the vegetables to a clean kitchen towel. Let them cool briefly, then squeeze firmly until completely dry. Set aside.
- Whisk the eggs, Greek yogurt, almond milk, salt, and black pepper in a bowl until smooth.
- Stir half of the mozzarella and half of the Parmesan into the egg mixture.
- Fold in the spinach and mushrooms, distributing them evenly.
- Pour the mixture into the prepared pan and smooth the top.
- Sprinkle the remaining mozzarella and Parmesan evenly over the surface.
- Bake for 38 to 42 minutes, until the top is golden and the center is fully set.
- Cool for 10 minutes before releasing the springform pan. Cut into 8 wedges and serve warm.
The Secret to a Firm, Creamy Quiche
Mushrooms and spinach both hold a surprising amount of water. Cooking the mushrooms until the pan is dry prevents that liquid from seeping into the egg base. After the spinach wilts, squeezing the vegetables in a towel removes the last excess moisture. Do not skip this step.
Greek yogurt keeps the texture creamy without making the filling heavy. Mix until the egg base is smooth, but avoid whipping in too much air. Dividing the cheese also makes a difference: half melts inside the quiche, while the rest creates a golden top.
Serving Ideas
Serve this sugar-free quiche warm with a crisp green salad or sliced tomatoes. It also pairs nicely with one of our no added sugar meals and savory recipes. For brunch, add fresh berries or another light side.
Storage and Reheating
Let leftovers cool, then store them in a covered container in the refrigerator. Reheat a slice gently until warm. For the best texture, avoid overheating, which can make eggs rubbery.
Helpful Tips
- Squeeze the spinach mixture completely dry. Extra moisture can prevent a clean set.
- Use a well-greased springform pan so the sides release neatly.
- Allow the quiche to rest for 10 minutes before slicing.
- Keep half of each cheese inside the filling for visible melted pockets.
- For egg handling advice, see the USDA egg safety guide.
Nutrition Information
Approximate nutrition per serving, based on 8 servings: 115 calories, 2g net carbs, 9g protein, 7g fat, 1g fiber, and 225mg sodium.
Frequently Asked Questions
Is this quiche completely crustless?
Yes. The egg and vegetable mixture bakes directly in the greased pan, so no pastry crust is needed.
Can I use frozen spinach?
The recipe was developed with fresh spinach. If you substitute frozen spinach, thaw it fully and squeeze it extremely well before adding it. The amount may need adjustment because frozen spinach is more compact.
How do I know when the quiche is done?
The center should be fully set and the top should look golden. If the middle still moves like liquid when the pan is gently nudged, give it a few more minutes.
Can I prepare it ahead of time?
Yes. Bake the quiche, let it cool, and refrigerate it covered. Warm the whole quiche or individual slices gently before serving.
Crustless Spinach and Mushroom Quiche
Ingredients
Method
- Preheat the oven to 350°F (175°C). Grease a 7-inch springform pan thoroughly.
- Heat the olive oil in a skillet over medium heat.
- Sauté the mushrooms for 4 to 5 minutes, until dry and golden.
- Add the spinach and cook for 2 to 3 minutes, until wilted and the moisture has evaporated.
- Transfer the vegetables to a clean towel and squeeze completely dry.
- Whisk the eggs, Greek yogurt, almond milk, salt, and black pepper until smooth.
- Stir in half of the mozzarella and half of the Parmesan.
- Fold in the spinach and mushrooms until evenly distributed.
- Pour into the prepared pan and smooth the top.
- Sprinkle with the remaining mozzarella and Parmesan.
- Bake for 38 to 42 minutes, until golden and the center is fully set.
- Cool for 10 minutes, release the springform pan, and slice into 8 wedges.