Cottage Cheese & Spinach Crustless Quiche

This Cottage Cheese & Spinach Crustless Quiche looks like a fantastic addition to your family’s rotation! Since it’s packed with protein and doesn’t require a crust, it’s a great “no-fuss” meal for a busy mom.

As per your request for full recipes, here are the complete details:

Cottage Cheese & Spinach Crustless Quiche

Prep time: 10 mins | Cook time: 35–40 mins | Servings: 6–8

Ingredients

1 ½ cups: Cottage cheese
6: Large eggs
2 cups: Fresh spinach, roughly chopped

Sweet milk fudge squares
1 cup: Shredded mozzarella or cheddar cheese
¼ cup: Grated Parmesan cheese
1 tsp: Garlic powder
½ tsp: Onion powder
To taste: Salt and black pepper
Optional: Pinch of nutmeg or crushed red pepper flakes

Sweet Walnut-Filled Bread Rolls

Instructions

Preheat and Prep: Preheat your oven to 375°F (190°C). Thoroughly grease a 9-inch pie dish or springform pan with butter or non-stick cooking spray.
Blend the Base: In a large bowl, whisk the eggs until smooth. Stir in the cottage cheese, garlic powder, onion powder, salt, and pepper. For a smoother, more “custardy” texture, you can blend the eggs and cottage cheese together in a blender before adding the other ingredients.
Fold in Greens and Cheese: Stir in the chopped fresh spinach and the shredded mozzarella or cheddar.
Bake: Pour the mixture into your prepared dish. Sprinkle the Parmesan cheese over the top for a golden crust.
Cook: Bake for 35–40 minutes, or until the center is set and the top is lightly golden brown.
Cool and Serve: Let the quiche rest for at least 5–10 minutes before slicing. This allows the internal structure to firm up so you get clean slices.

Condensed Milk–Style Cream (No Added Sugar)

Why This Recipe Works

High Protein: The combination of eggs and cottage cheese makes this incredibly satiating.
Versatile: You can easily swap the spinach for sautéed mushrooms, bell peppers, or even leftover ham.
Meal Prep Friendly: This quiche reheats beautifully, making it perfect for quick breakfasts during the school week.

Nutritional Profile

Nutritional values can vary slightly by recipe, but a typical serving (approx. 1/4 of a 9-inch quiche) contains:

Calories: ~180 – 210 kcal.
Protein: 18g – 22g (significantly higher than traditional quiche).
Carbohydrates: 3g – 6g net carbs.
Fats: 10g – 13g (with about 4–5g of saturated fat) Vitamins & Minerals: Rich in Vitamin A (over 9,000 IU), Calcium (approx. 482mg), Iron, and Vitamin K.

Health Benefits

High Protein & Satiety: Cottage cheese nearly doubles the protein content compared to eggs alone, which helps stabilize blood sugar and keeps you feeling full longer.
Low Glycemic Index: The high-protein, low-carb nature prevents the blood sugar spikes common with flour-based crusts, making it ideal for the American Diabetes Association guidelines.
Bone Health: The combination of cottage cheese and other dairy (like mozzarella or feta) provides a substantial dose of calcium for bone density.
Antioxidant Rich: Spinach provides essential folate and antioxidants that support eye health and immune function.
Muscle Recovery: The 3:1 protein-to-carb ratio makes it an excellent post-workout meal.

Why It Works (Culinary Science)

Texture: Cottage cheese acts as a “moisture balancer.” Its high protein-to-fat ratio (3% fat vs. 36% in cream) allows the quiche to set firmly without collapsing, creating a creamy, custardy texture without heavy fats.
Convenience: It is highly meal-prep friendly; it can be made ahead and reheats well in the microwave without losing its texture