A High-Protein Breakfast That's Perfect for Busy Mornings
There's something comforting about pulling a warm quiche out of the oven. Whether you're enjoying it with your morning coffee, packing it for lunch, or reheating a slice after a long day, this crustless spinach and feta quiche is simple, satisfying, and packed with protein.
As a nurse, I've always appreciated meals that are easy to prepare, nutritious, and versatile. This recipe checks all the boxes—and it's delicious enough that you won't even miss the crust!
🛒 Ingredients
- 8 large eggs
- 1 cup cottage cheese
- ½ cup milk (or unsweetened almond milk)
- 1 cup fresh spinach, chopped
- ½ cup crumbled feta cheese
- ½ cup shredded mozzarella cheese
- ¼ cup diced onion
- 1 teaspoon garlic powder
- ½ teaspoon black pepper
- ¼ teaspoon salt
- Non-stick cooking spray
👩🍳 Directions
- Preheat your oven to 375°F.
- Lightly grease a 9-inch pie dish or baking dish.
- In a large bowl, whisk together the eggs, cottage cheese, milk, garlic powder, salt, and pepper until smooth.
- Stir in the spinach, onion, feta, and mozzarella.
- Pour the mixture into the prepared baking dish.
- Bake for 35–40 minutes, or until the center is set and the top is lightly golden.
- Allow the quiche to cool for about 10 minutes before slicing.
Serve warm with fresh fruit or a simple side salad.
💡 Recipe Tips
✔ Add diced mushrooms or bell peppers for extra vegetables.
✔ Swap feta for goat cheese if you prefer a milder flavor.
✔ Store leftovers in the refrigerator for up to four days.
✔ Freeze individual slices for quick breakfasts during the week.
📊 Approximate Nutrition (Per Serving)
- Calories: 220
- Protein: 18 g
- Carbohydrates: 5 g
- Fat: 14 g
- Fiber: 1 g
(Based on 8 servings. Values are approximate.)
👩⚕️ Nurse's Notes
One of the easiest ways to stay full longer is to include protein with breakfast. Protein helps support muscle health as we age and can promote satiety, making it easier to avoid mid-morning snacking.
Adding vegetables like spinach provides fiber, vitamins, and minerals while keeping carbohydrates relatively low.
As always, everyone's nutritional needs are different. If you have diabetes, kidney disease, food allergies, or other medical conditions, talk with your healthcare provider or a registered dietitian about the eating plan that's right for you.
☕ Pair It With...
A hot cup of coffee...
A quiet morning...
And a cozy mystery, of course. 📚🐾
If you're looking for your next page-turner, don't forget to browse my Free Cozy Mystery Library, where you'll find free books, reader bonuses, and new authors to discover.