Spinach Quiche with Sun-Dried Tomatoes

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The buttery crust traditional quiches flaunt can break your calorie bank. This version of the delectable meal slashes fat and calories without sacrificing savory flavor!

Our Spinach Quiche with Sun-Dried Tomatoes is packed with protein, a dose of essential amino acids, and vitamins like riboflavin and folic acid. Each bite is laden with light and fluffy egg texture. Chewy sun-dried tomatoes and wilted spinach make the dish burst with vibrant flavor and color. It’s the perfect meal to satisfy grumbling tummies!

Whip up these egg-based delights for breakfast, lunch, or dinner. We promise that they will receive a warm welcome any time of day.

Crustless Spinach Quiche with Sun-Dried Tomatoes

Crustless Spinach Quiche with Sun-Dried Tomatoes

Yields: 6 servings | Calories: 131 | Total Fat: 8g | Saturated Fat: 3g | Trans Fat: 0g | Cholesterol: 189mg | Sodium: 261mg | Carbohydrates: 5g | Fiber: 1g | Sugar: 2g | Protein: 10g | SmartPoints (Freestyle): 4 |


  • 6 eggs
  • 6 egg whites
  • 2 cups loosely packed spinach, coarsely chopped
  • 1/4 cup freshly grated parmesan cheese
  • 1/2 cup chopped sun-dried tomatoes with no liquid (reconstituted according to package directions, if necessary)
  • 1/2 cup chopped onion
  • 1 clove garlic, minced
  • 1 tablespoon olive oil
  • 1/4 teaspoon kosher or sea salt
  • 1/4 teaspoon black pepper
    Crust (optional)
  • 3/4 cups whole wheat pastry flour
  • 1/4 cup oat flour using 1/4 cup rolled oats* see directions
  • 1/4 teaspoon kosher or sea salt
  • 1/3 cup coconut oil, cold and solid but scoopable, refrigerate prior (optional, pure unsalted butter)
  • 2- 3 tablespoons ice cold water
  • 2 tablespoons walnut pieces, optional


  1. Preheat oven to 375 degrees.
  2. For the crust:
  3. Place rolled oats in a food processor or blender and pulse until a coarse flour is created.
  4. Mix together the oat flour with the whole wheat flour and salt. Add the coconut oil in in small pieces at a time.
  5. Blend with a pastry cutter or hands or pulse in the food processor until pea like crumbles are in the crust. Add the water in small amounts until dough is the right consistency: Dough should be pretty shaggy and dry but come together when pinched between the forefinger and thumb.
  6. Form the dough into a ball. Wrap tightly in plastic wrap and refrigerate for 30 minutes and up to 24 hours. Don't worry if dough is shaggy, it will come together more after refrigeration. Roll dough out onto a floured work surface. Place the quiche/pie pan on top of the dough, upside down, and cut a circle. Carefully turn over and press the dough into the pie pan and trim the edges.
  7. Use a fork to crimp the outer edges of the crust or use fingers and fold over edges. Add the quiche mixture (recipe below).
  8. For the quiche filling:
  9. Heat onion and garlic in a skillet with olive oil for about 5 minutes, until onion is softened and translucent. Add spinach and cook, just until wilted. Remove from heat. Mix in sun-dried tomatoes.
  10. Meanwhile, beat/whisk egg whites until very frothy. Whisk whole eggs in a separate bowl. Combine the eggs and whites. Add parmesan cheese, salt, and pepper. Fold in the spinach tomato mixture and pour into the pie shell. Bake for 25 minutes or until set in the center and golden at the edges.
  11. If desired, sprinkle with walnut pieces 5 minutes before removing from the oven.

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16 Comments on "Spinach Quiche with Sun-Dried Tomatoes"

  1. casey  November 1, 2016

    are your calories calculated with the rust? How do you cook this if you chose not to use the crust?

    • Kym Votruba  November 1, 2016

      The calorie count does not include the optional crust. If you choose to make this dish without the crust, the egg will solidify and hold the quiche together.

  2. Jayne  February 18, 2017

    How many points does the optional crust add?

  3. Mary  February 20, 2017

    You have garlic in the recipe ingredients but not in the directions. Where do you add it?

    • Kym Votruba  February 20, 2017

      Thanks for letting us know about the missing ingredient, Mary. We’ve made the correction. The garlic should be added, along with the onion.

  4. Angela  March 23, 2017

    Can I make this one day ahead of time then just bake in the morning? I’m making it without the crust… unless it’s ok to use a premade pie crust? ( rolled out from a box)

    • Gale Compton  March 24, 2017

      Angela, Sure that would work. If you use premade pie crust, look for whole grain if possible.

  5. Joseph  May 9, 2017

    With the crust how many carbs are there per serving?

    • Gale Compton  May 9, 2017

      Joseph, Approximately 15 additional carbs per serving.

  6. Carole  May 18, 2017

    Looks delicious! How many additional calories and fat with the crust?

    • Gale Compton  May 19, 2017

      Carole, Approximately 100 calories and 2 grams saturated fat.

  7. Jane  November 1, 2017

    this looks excellent. Would it be freezable in individual portions with or without a crust?

    • Jennifer Hanford  November 2, 2017

      Thank you, Jane. And yes, the quiche is freezable either way.

  8. Stephanie  October 24, 2018

    can i use all oat flour?

    • Nichole Furlong  October 24, 2018

      Hi Stephanie. Unfortunately, oat flour would not be a good substitute in this recipe.


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