This Mediterranean-inspired quiche blends the earthy flavor of fresh spinach with the tangy saltiness of feta, all set in a creamy, savory custard and baked in a flaky crust. Perfect for brunch, lunch, or a light dinner, it brings a taste of the Mediterranean to your table with every slice.

FULL RECIPE

Ingredients

• 1 9-inch pie crust (store-bought or homemade)
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 2 cups fresh spinach, roughly chopped
• 4 large eggs
• 1 cup half-and-half or whole milk
• 1/2 cup crumbled feta cheese
• 1/2 cup shredded mozzarella or Swiss cheese
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper

Directions

1. Preheat your oven to 375°F (190°C).
2. Place the pie crust in a 9-inch quiche or pie pan. Prick the bottom with a fork and pre-bake for about 8 minutes; set aside.
3. Heat olive oil in a skillet over medium heat. Add the chopped onion and cook until translucent, about 3–4 minutes.
4. Add the spinach to the skillet and sauté until wilted, about 2–3 minutes. Remove from heat and let cool slightly.
5. In a mixing bowl, whisk together the eggs, half-and-half, nutmeg, salt, and pepper.
6. Spread the spinach and onion mixture evenly in the pre-baked crust. Sprinkle feta and mozzarella (or Swiss) cheese over the spinach.
7. Pour the egg mixture evenly over the filling.
8. Bake for 35–40 minutes, or until the center is set and the top is lightly golden.
9. Let the quiche cool for about 10 minutes before slicing and serving.

Nutritional Information

• Calories: 280 kcal per slice (based on 8 slices)
• Total Fat: 19g
• Saturated Fat: 8g
• Trans Fat: 0g
• Cholesterol: 135mg
• Sodium: 410mg
• Total Carbohydrates: 18g
• Dietary Fiber: 1g
• Sugars: 2g
• Protein: 10g
• Vitamin A: 2100 IU
• Vitamin C: 6mg
• Calcium: 180mg
• Iron: 2mg

Health Benefits of Spinach

Spinach is a nutritional powerhouse loaded with vitamins and minerals such as vitamin A, vitamin C, iron, and calcium. Incorporating spinach into dishes like quiche not only boosts flavor but also adds antioxidants and fiber that promote healthy digestion and support the immune system. Its high nutrient density makes it an excellent choice for those seeking a balanced and nourishing meal.

The Unique Flavor of Feta Cheese

Feta cheese adds a distinctive tangy and salty flavor that complements the mild taste of spinach. Made from sheep’s or goat’s milk, feta is crumbly and creamy, offering both texture and taste that elevate the quiche beyond a simple egg dish. Its Mediterranean origins bring authenticity to this recipe, making it a flavorful highlight.

Creaminess from the Custard Base

The custard base of eggs mixed with half-and-half or milk creates a creamy texture that is rich yet light. This blend ensures the quiche has a smooth and velvety consistency, binding the ingredients together while maintaining a delicate balance between richness and fluffiness.

Why Pre-baking the Crust Matters

Pre-baking or blind baking the crust prevents it from becoming soggy when the wet filling is added. This technique ensures the crust remains crisp and flaky, providing a satisfying contrast to the creamy interior. A perfectly baked crust enhances both texture and presentation.

Mediterranean Inspiration Behind the Recipe

This quiche reflects Mediterranean culinary influences through its use of spinach, feta, and olive oil. These ingredients are staples in Mediterranean diets known for heart health and longevity. The recipe brings those regional flavors and health benefits to your kitchen in an easy, approachable way.

Versatility of Quiche for Any Meal

Quiche is remarkably versatile and can be served hot or cold for breakfast, brunch, lunch, or dinner. It pairs well with salads, soups, or roasted vegetables, making it adaptable to different dining occasions. This flexibility is a major reason why quiche remains a beloved dish worldwide.

Easy Customization Options

The recipe allows for easy swaps and additions, such as using different greens like kale or Swiss chard instead of spinach, or trying other cheeses like goat cheese or parmesan. You can also add herbs like dill or oregano for extra aroma. This adaptability makes the recipe suitable for various tastes and dietary preferences.

Balancing Nutritional Content

This quiche offers a balanced mix of protein, fat, and carbohydrates. Eggs and cheese supply ample protein and fat, while the crust provides carbohydrates. The inclusion of vegetables like spinach adds fiber and micronutrients, creating a well-rounded meal that satisfies hunger and nourishes the body.

Perfect for Meal Prep

Quiche is ideal for meal prepping because it keeps well in the refrigerator for several days and reheats easily. You can bake it in advance for busy mornings or quick lunches, saving time without sacrificing taste or nutrition. It’s a practical yet delicious solution for busy lifestyles.

Kid-Friendly and Family Approved

The creamy texture and mild flavors of this spinach and feta quiche often appeal to children and adults alike. It offers a sneaky way to incorporate vegetables into family meals without fuss, making it a great option for picky eaters who might otherwise avoid greens.

Pairing Suggestions

Pair this quiche with a light green salad dressed with lemon vinaigrette for a refreshing contrast. Alternatively, a bowl of tomato soup or roasted root vegetables complements the savory richness of the dish. Such pairings create a complete, satisfying meal experience.

The Role of Nutmeg in Enhancing Flavor

Adding a pinch of nutmeg to the egg custard adds subtle warmth and complexity to the quiche. Nutmeg pairs exceptionally well with creamy and cheesy dishes, enhancing depth without overpowering the other flavors. This small addition elevates the overall taste profile.

Egg Quality and Its Impact

Using fresh, high-quality eggs improves both flavor and texture. Farm-fresh or free-range eggs tend to have richer yolks that contribute to a creamier custard. Quality eggs also enhance the nutritional value, making the dish healthier and more enjoyable.

Feta Cheese and Lactose Considerations

Feta is typically lower in lactose compared to other cheeses, which may make it more tolerable for those with mild lactose sensitivities. This attribute allows more people to enjoy the creamy cheese element without digestive discomfort, broadening the recipe’s appeal.

Gluten-Free Adaptation

For those with gluten intolerance or celiac disease, the quiche can be made gluten-free by using a crust made from almond flour or other gluten-free alternatives. This simple modification retains the essence of the dish while making it accessible to those avoiding gluten.

Storage and Freezing Tips

Quiche can be stored in an airtight container in the refrigerator for up to four days. It also freezes well when wrapped properly. Freezing allows you to keep leftovers or pre-made portions for quick future meals. To reheat, thaw in the fridge overnight and warm gently in the oven to preserve texture.

Conclusion

The creamy spinach and feta quiche is a delicious, versatile, and nutritious dish rooted in Mediterranean flavors. Its blend of fresh vegetables, tangy cheese, and rich custard makes it ideal for any meal of the day. Easy to customize and convenient to prepare ahead, this quiche fits perfectly into a balanced lifestyle while satisfying the palate with every bite.