Cottage Cheese & Spinach Crustless Quiche – Light, Fluffy, and Packed with Protein

Introduction

This crustless quiche is a nutritious, protein-rich dish made with eggs, cottage cheese, and fresh spinach. It’s naturally lower in carbs than traditional quiche and comes out tender, fluffy, and flavorful. Perfect for breakfast, lunch, or a light dinner, it’s a simple recipe that feels wholesome and satisfying without being heavy.

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Origin and Cultural Significance

Quiche originated in France, especially in the Lorraine region, where the classic quiche Lorraine was developed. Over time, quiche spread across the world and became a versatile dish enjoyed at brunches, picnics, cafés, and family gatherings.
Modern variations, like crustless quiche, reflect a shift toward lighter, healthier cooking, while keeping the comfort and elegance of traditional French cuisine.

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Ingredients (Quantities for One 9-inch Quiche)

Base Ingredients

6 large eggs

1 cup cottage cheese

1 cup shredded cheese (cheddar, mozzarella, Swiss, or a mix)

1 ½ cups fresh spinach (roughly chopped; or ¾ cup cooked frozen spinach, well drained)

½ cup milk (any type)

1 small onion, finely chopped (optional)

½ tsp salt

¼ tsp black pepper

¼ tsp garlic powder

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Optional Additions

Cherry tomatoes (halved)

Cooked mushrooms

Bell pepper cubes

Fresh herbs (parsley, basil, thyme)

A pinch of paprika

Crumbled feta or goat cheese

Cooked chicken breast or turkey (small amount for extra protein)

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Tips for Success

Drain spinach very well if using frozen so the quiche doesn’t become watery.

Whisk eggs thoroughly to create a fluffy texture.

Use cottage cheese with small curds for smoothness.

Bake until just set — overbaking can make it rubbery.

Let it rest 5–10 minutes after baking to help it slice cleanly.

Grease your baking dish to prevent sticking.

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Instructions

1. Preheat your oven to 180°C (350°F).

2. Lightly grease a 9-inch pie dish or baking pan.

3. In a large bowl, whisk together eggs, milk, salt, pepper, and garlic powder.

4. Add cottage cheese, shredded cheese, spinach, and onion (if using). Mix gently.

5. Pour the mixture into the prepared dish.

6. Add any optional toppings on the surface.

7. Bake for 35–45 minutes, or until the center is set and the top is lightly golden.

8. Let cool slightly before slicing. Serve warm.

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Description

This crustless quiche comes out soft, fluffy, and creamy thanks to the cottage cheese. The spinach adds color and freshness, while the melted cheese makes it comforting and flavorful. Each slice is light but filling, making it great for a healthy meal or snack.

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Nutritional Information (Approximate per Slice, 1/6 of Quiche)

Values vary depending on cheese and milk used.

Calories: ~140–200

Protein: 12–18 g

Carbohydrates: 3–6 g

Fat: 8–12 g

Fiber: ~1 g (from spinach)

Calcium: Good source

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Conclusion

Cottage Cheese & Spinach Crustless Quiche is a balanced, protein-packed meal that’s incredibly easy to prepare. It delivers the comfort of quiche without the heaviness of a crust, making it perfect for everyday eating.

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Recommendation

Try pairing it with:

A simple green salad

Whole-grain toast

Fresh fruit

A bowl of vegetable soup

Customize it with your favorite vegetables or herbs to create your own version.

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Embracing Healthful Indulgence

This quiche is naturally nutrient-dense and supports a balanced lifestyle. Cottage cheese provides lean protein, spinach adds vitamins, and skipping the crust keeps calories lighter. You can enjoy it warm or cold, guilt-free and with full satisfaction.