If you’re looking for a high-protein breakfast recipe that feels gourmet yet is simple to prepare, this Savory Spinach & Cheese Breakfast Quiche is the perfect choice. With a golden, fluffy egg filling packed with fresh spinach, melted cheese, and tender green onions, this baked quiche is ideal for healthy meal prep, family brunch ideas, low-carb breakfast plans, and holiday entertaining.
This dish is rich, creamy, and satisfying while still fitting into many popular eating styles like gluten-free diets, keto-friendly meal plans (with crustless option), and high-protein weight loss programs. It’s also budget-friendly and can be made ahead for busy weekday mornings.
🥚 Ingredients
For the Filling:
6 large eggs (organic preferred)
1 cup heavy cream (or whole milk for lighter option)
1 cup shredded mozzarella cheese
½ cup grated cheddar cheese
1 cup fresh spinach (chopped)
½ cup diced green onions
½ cup diced bell peppers (optional)
½ cup diced cooked turkey ham or chicken (optional for extra protein)
½ teaspoon salt
½ teaspoon black pepper
¼ teaspoon garlic powder
For the Crust (Optional):
1 pre-made pie crust
ORSkip crust for a low-carb crustless quiche
👩🍳 Instructions
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C). Lightly grease a 9-inch pie dish.
Step 2: Prepare the Base
If using a crust, place it into the pie dish and pre-bake for 8 minutes to prevent sogginess. For a crustless version, simply grease the dish well.
Step 3: Mix the Egg Filling
In a large mixing bowl, whisk together eggs, cream, salt, pepper, and garlic powder until smooth. Stir in shredded cheeses, spinach, green onions, and optional protein.
Step 4: Assemble
Pour the mixture evenly into the prepared pie dish. Make sure ingredients are distributed evenly.
Step 5: Bake
Bake for 35–45 minutes or until the center is set and the top is golden brown. A knife inserted in the center should come out clean.
Step 6: Cool & Serve
Let the quiche rest for 10–15 minutes before slicing. This helps it firm up and enhances flavor.
🌿 Why This Healthy Breakfast Quiche Is So Popular
This spinach and cheese quiche is trending in high-protein breakfast meal prep, clean eating plans, and even diabetic-friendly recipes (when made crustless and with controlled dairy portions). Eggs provide complete protein and essential nutrients like choline and vitamin D, while spinach adds fiber, iron, and antioxidants.
It’s perfect for:
Weekend brunch gatherings
Holiday breakfast spreads
Weight management meal plans
Make-ahead freezer meals
Budget-friendly family dinners
🍽️ Serving Ideas
Pair with a fresh avocado salad
Serve alongside whole-grain toast
Add a side of Greek yogurt for extra protein
Enjoy with fresh fruit for a balanced breakfast
❓ Frequently Asked Questions (High-Value Food & Health Topics)
1. Is quiche healthy for weight loss?
Yes, especially when made crustless. It’s high in protein, low in carbohydrates, and helps keep you full longer.
2. Can I make this dairy-free?
Yes. Substitute plant-based milk and dairy-free cheese alternatives for a lactose-free version.
3. How long does homemade quiche last?
Stored in an airtight container in the refrigerator, it lasts 3–4 days. It can also be frozen for up to 2 months.
4. Can I make it keto-friendly?
Absolutely. Skip the crust and use full-fat dairy to keep carbs low and healthy fats higher.
5. What’s the best cheese for quiche?
Mozzarella for melt, cheddar for flavor, Swiss for nutty richness, or feta for Mediterranean style.
6. Why is my quiche watery?
This usually happens if vegetables release too much moisture. Sauté spinach before adding to remove excess water.
7. Can I use different vegetables?
Yes! Mushrooms, broccoli, zucchini, or sun-dried tomatoes all work beautifully.
💡 Pro Tips for Perfect Quiche
Always let it rest before slicing.
Don’t overbake — it continues cooking slightly after removal.
Use room-temperature eggs for better texture.
Add fresh herbs like parsley or basil for elevated flavor.
