Cottage Cheese & Spinach Crustless Quiche – The Best Low-Carb Comfort Dish

Cottage Cheese & Spinach Crustless Quiche is one of those feel-good, fuss-free dishes I come back to again and again. Light, protein-packed, and full of flavor, it’s perfect for busy mornings, lazy brunches, or even a cozy dinner. What I love most is that it delivers all the comfort of a classic quiche—without the crust, the carbs, or the extra work.

Hi there!
My name’s Maggie Rae Donovan, and I’m a 42-year-old home cook living just outside of Asheville, North Carolina. I’m not a classically trained chef. I never went to culinary school, and you won’t catch me quoting the greats from glossy cookbooks. But I’ve spent the last 25 years stirring, sizzling, baking, burning (yes, sometimes), and falling madly in love with food in my own little kitchen.

My cooking journey started like most Southern stories do, in my grandmother’s kitchen, where butter was measured with your heart and stories were passed down with every pot of collard greens. I remember being six years old, standing on a chair, watching her fold biscuit dough like it was some kind of magic trick. It stuck with me. Not just the biscuits, but the comfort, the warmth, the way food made people sit down and stay awhile.

Life took its turns. I became a nurse, raised two beautiful daughters, and moved more times than I can count. But one thing remained steady. I always cooked. When money was tight, I got creative. When we were celebrating, I went all out. I found joy in the daily act of feeding people, whether it was a pot of chili on a rainy Sunday or a full Thanksgiving spread with every dish made from scratch.

Some of my best recipes came out of “oops” moments. Adding too much lemon to a cream sauce turned into a bright new favorite. Forgetting to buy breadcrumbs once led me to crush up pretzels instead. My family still asks for “the crunchy chicken.” That’s the magic of home cooking. It’s forgiving. It invites play. It reminds us that perfection is never the point. Connection is.

Now, I spend a lot of time sharing what I’ve learned—on my blog, at local potlucks, and sometimes just by slipping a warm loaf of banana bread onto a neighbor’s porch. I love teaching other home cooks that you don’t need fancy tools or expensive ingredients to make something beautiful. What matters most is showing up, with a little time, a little heart, and maybe a little butter.

If you’re ever in my neck of the woods, don’t be surprised if you smell something simmering. The door’s always open, and I’ll probably ask you to taste-test whatever’s on the stove.

Because to me, cooking isn’t just about food. It’s about home.

And today, we’re keeping it simple and satisfying with this creamy, low-carb, Cottage Cheese & Spinach Crustless Quiche—one of my all-time favorites.

The Comfort of Quiche Without the Crust

Why crustless quiche deserves a place on your table

Traditional quiche has always had a special spot at my table. It feels fancy without being fussy. But over the years, I realized something simple: the crust is lovely, but not always necessary.

This cottage cheese & spinach crustless quiche hits all the same comforting notes—silky eggs, savory veggies, creamy richness—but without the flour, butter, and carbs that come with traditional pastry.

And let me tell you, nobody misses the crust.

You still get that soft, custardy center. The edges still turn beautifully golden. The spinach brings color and depth, while the cottage cheese melts into the eggs, making every bite fluffy and satisfying.

A personal journey with spinach, cottage cheese, and old family brunches

I first started using cottage cheese in baked egg dishes during my second pregnancy. I was looking for a way to boost protein without eating another plain chicken breast, and cottage cheese was just sitting there in my fridge one morning. I added it to a spinach bake I was already prepping, crossed my fingers, and baked.

The result? A new family favorite.

Now it’s my go-to for everything from Sunday brunch to meal prep breakfasts, and even light weeknight dinners when we want something comforting but not heavy.

Every time I pull this quiche out of the oven, it reminds me of slower mornings, the smell of coffee brewing, and my daughters laughing over scrambled eggs and homemade jam. It’s simple food. Honest food. The kind that warms your belly without weighing you down.

Don’t miss our other crave-worthy spinach bakes like this Feta Spinach Quiche with Sweet Potato Crust.

PART 2: Nutritional Benefits of Cottage Cheese in Quiche

High-protein, low-fat: why cottage cheese works

When it comes to building a lighter, more nourishing quiche, cottage cheese checks every box. It’s naturally high in protein, low in carbs, and significantly lower in fat than heavy cream or whole milk. That means you get a rich, creamy texture in your crustless quiche—without weighing it down with extra calories.

Per ½ cup, cottage cheese delivers:

That kind of protein punch helps keep you full longer, which is especially important if you’re making this recipe part of a low-carb or keto lifestyle.

Plus, the slightly tangy flavor of cottage cheese balances beautifully with eggs and spinach. It creates that melt-in-your-mouth custard texture you expect from a quiche, only lighter and more airy.

I like to use small-curd cottage cheese for this recipe—it blends better and gives you a smoother bite. If you’re worried about the texture, blending it in a food processor before adding to the eggs works wonders.

Comparing cottage cheese vs cream or milk for quiche

So how does cottage cheese really stack up against traditional quiche ingredients like heavy cream or whole milk?

Let’s break it down:

Cottage cheese isn’t just the healthy choice—it also adds body and flavor. It blends smoothly into the egg mixture and keeps the quiche moist without being overly rich.

And unlike cream, it won’t leave you with that heavy after-meal slump.

That’s why I reach for it anytime I’m feeding a crowd or want a lighter breakfast quiche that still feels cozy and satisfying.

Check out this lower-carb spinach bake too: Chicken & Spinach Mushroom Low Carb Oven Dish

PART 3: Why Spinach is the Perfect Green for Bakes

Fresh vs frozen spinach: which is better for quiche?

Spinach is one of the most versatile greens in any home cook’s kitchen, and when it comes to quiche—especially a crustless one—it plays an essential role in adding flavor, moisture, and vibrant color.

But the question always comes up: fresh or frozen spinach?

Here’s the truth—both work beautifully in a cottage cheese & spinach crustless quiche, but they each bring their own perks.

If you’re using frozen spinach, it’s essential to press out as much moisture as you can. Too much liquid will water down your egg mixture and lead to a soggy, uneven bake. A clean dish towel or cheesecloth works perfectly—just wrap and twist to wring it dry.

For fresh spinach, give it a quick sauté in olive oil with a little garlic or shallot for added flavor. You can chop it roughly after wilting to ensure an even spread throughout the quiche.

Whichever you choose, spinach delivers that subtle earthiness that balances out the richness of eggs and cheese. It’s also packed with nutrients like iron, vitamin K, and folate—a nice bonus when you’re trying to get a little more green on the plate.

How spinach supports flavor and nutrition

Spinach might be humble, but it’s one of those ingredients that quietly elevates a dish. In a crustless quiche, where the eggs and cheese do most of the heavy lifting, spinach adds complexity without overpowering anything.

Here’s why spinach works so well in this quiche:

• Mild flavor that complements—not competes with—eggs, cheese, and herbs
• Nutrient-rich (high in antioxidants, vitamins A and C, and fiber)
• Low in calories, so you can pack in more volume without guilt
• Easy to prep and cook ahead (perfect for batch cooking or meal prep)

If you’re looking for ways to sneak in more veggies (for kids or picky eaters), spinach is the one. When it’s mixed with creamy cottage cheese and fluffy eggs, even the most green-wary folks come around.

Don’t miss our savory bake with feta and spinach in puff pastry form: Savory Spinach Feta Puff Pastry Bites

PART 4: How to Make Cottage Cheese & Spinach Crustless Quiche

Ingredients list and recommended substitutions

Making this creamy, low-carb cottage cheese & spinach crustless quiche couldn’t be easier. You only need a handful of ingredients, and most are probably already in your fridge or pantry.

Here’s what you’ll need:

Essential Ingredients

• 6 large eggs
• 1 cup full-fat cottage cheese (small curd preferred)
• 1 cup cooked spinach (fresh or frozen, well-drained)
• ½ cup shredded mozzarella or Swiss cheese
• ¼ cup grated parmesan (for sharpness and salt)
• ½ tsp garlic powder
• ½ tsp salt (adjust to taste)
• ¼ tsp cracked black pepper
• ¼ tsp nutmeg (optional, but enhances egg dishes)
• 1 tbsp olive oil or butter (if sautéing fresh spinach)
• Cooking spray or butter (for greasing the pan)

Optional Add-Ins

• Diced cooked bacon or turkey sausage
• Sliced mushrooms or bell peppers (sauté first)
• Fresh herbs like parsley, chives, or thyme
• A pinch of red pepper flakes for heat
• Feta cheese instead of parmesan for a tangy twist

Pro tip: Want a dairy-free version? Swap cottage cheese with unsweetened soy yogurt and replace the cheeses with your favorite vegan alternatives.

Step-by-step cooking method, oven timing, and prep tips

Here’s how to bring this healthy crustless quiche together in less than an hour:

Step 1: Prep the spinach

If using frozen spinach, thaw completely and squeeze out all excess water using a cheesecloth or clean towel. If using fresh spinach, sauté in olive oil over medium heat until wilted. Let cool slightly before adding to the egg mixture.

Step 2: Preheat and grease

Preheat your oven to 350°F (175°C). Lightly grease a 9-inch pie dish or 8×8 baking dish with butter or nonstick spray.

Step 3: Mix the base

In a large bowl, whisk together the eggs and cottage cheese until smooth. Stir in spinach, shredded cheese, parmesan, garlic powder, salt, pepper, and nutmeg. Mix until just combined—don’t overbeat.

Step 4: Pour and bake

Pour the mixture into the prepared baking dish. Tap the dish gently on the counter to level the surface and remove air bubbles.

Bake for 35–40 minutes, or until the center is just set and the top is lightly golden. A knife inserted in the middle should come out clean.

Step 5: Cool and slice

Let the quiche rest for 10–15 minutes before slicing. This helps the quiche firm up and makes for cleaner cuts.

✅ Bonus Tips for a Flawless Bake

• Use a glass or ceramic baking dish for even cooking. Metal pans tend to brown too quickly.
• If your quiche browns too fast on top, cover it loosely with foil during the last 10 minutes.
• Want individual servings? Pour the mixture into greased muffin tins and bake for 18–22 minutes.

This base recipe is endlessly flexible. Once you’ve made it once, you’ll find yourself switching up the cheeses, vegetables, and herbs depending on what’s in season or sitting in your fridge.

Craving more savory bakes? Check out our Crustless Quiche Lorraine with Bacon and Cheese

PART 5: Making It Keto, Low-Carb, or High-Protein

How many carbs are in crustless quiche with spinach and cottage cheese?

One of the best things about this cottage cheese & spinach crustless quiche is that it fits perfectly into a low-carb or keto-friendly lifestyle.

Here’s the nutritional breakdown per slice (assuming 6 slices per quiche):

The total net carbs come primarily from the cottage cheese and spinach, both of which are low glycemic and keto-safe in these quantities. You won’t find any flour, crust, or starchy vegetables in the base recipe.

That makes this quiche ideal if you’re:

• Doing keto or low-carb meal prep
• Managing blood sugar on a diabetic-friendly diet
• Trying to cut carbs without sacrificing flavor
• Looking for high-protein breakfast recipes without grains or gluten

This isn’t just quiche—it’s clean fuel that actually satisfies.

Easy swaps to fit your keto or high-protein goals

Want to make this quiche even more macro-friendly? Here are a few ways to tweak the recipe to suit your lifestyle:

✅ To make it more keto-friendly:

• Swap shredded mozzarella with full-fat cheddar or Gruyère for more fat
• Add cooked bacon, sausage, or chorizo for protein and richness
• Stir in a tablespoon of cream cheese or heavy cream for an extra creamy base
• Use egg yolks only if you want richer texture and more fat

✅ To increase protein without more fat:

• Use egg whites + whole eggs (i.e., 4 eggs + 3 whites)
• Add extra low-fat cottage cheese or a scoop of unflavored whey protein isolate
• Fold in diced grilled chicken or turkey sausage crumbles

✅ Vegetarian and gluten-free? No problem.

This recipe is already naturally gluten-free and meat-free, so it’s perfect for many diets. Just double-check your cheese labels to avoid any additives or starch-based fillers if you’re sensitive.

Want another protein-rich spinach meal? Don’t miss our Deliciously Savory Chicken and Spinach Quiche

This crustless quiche is more than just easy on carbs—it’s flexible, forgiving, and totally meal-prep friendly.

PART 6: Variations and Creative Add-ins

One of the greatest perks of a cottage cheese & spinach crustless quiche is just how flexible it is. Once you have the basic formula down—eggs, cottage cheese, and greens—you can mix and match to suit the season, your fridge, or your mood.

Whether you’re aiming to change up the flavor, sneak in more veggies, or use up leftovers, there are endless ways to make this dish feel fresh every time.

Add-ins like mushrooms, bell peppers, feta, or smoked salmon

If you’re ready to branch out from just spinach, here are some delicious combinations to try:

Vegetables

• Sautéed mushrooms – add umami depth and texture
• Diced bell peppers – bring color and sweetness
• Cherry tomatoes (halved) – juicy bursts of brightness
• Zucchini or broccoli florets – lightly steamed or roasted

Make sure any added vegetables are cooked and drained to avoid watering down the egg mixture.

Cheeses

• Feta – crumbly and tangy, perfect with spinach
• Goat cheese – creamy with a sharp bite
• Sharp cheddar – adds richness and body
• Gruyère – classic choice for a more traditional quiche flavor

Mixing cheeses is totally fair game. A little parmesan plus a melty cheese like mozzarella creates the perfect gooey balance.

Proteins

• Cooked bacon or pancetta – adds saltiness and crunch
• Crumbled sausage or turkey sausage – heartier and great for breakfast
• Shredded rotisserie chicken – turns your quiche into a full dinner
• Smoked salmon – adds elegance and pairs beautifully with fresh dill

When adding meats, always cook them fully before incorporating. You don’t want extra grease or raw bits ruining your creamy base.

Turning it into muffin cups for grab-and-go breakfasts

Busy mornings? This quiche is just as amazing in muffin form—and super meal-prep friendly.

Here’s how to do it:

1. Preheat oven to 350°F.
2. Grease a muffin tin generously or use silicone liners.
3. Prepare the egg mixture as usual and pour into each well—filling about ¾ full.
4. Bake for 18–22 minutes or until set in the center.
5. Let cool slightly before removing.

These mini crustless quiches store well in the fridge for up to 4 days, or in the freezer for up to 3 months. Just reheat in the microwave or toaster oven for a protein-rich, portable breakfast.

You can even make multiple flavors in one batch by dividing the base mixture and customizing each row with different add-ins—like one row with mushrooms and feta, another with bacon and cheddar, and so on.

Looking for more brunch-ready bites? Check out these Savory Potato Cakes Filled with Cheesy Beef

PART 7: What to Serve with Cottage Cheese Quiche

While this cottage cheese & spinach crustless quiche is satisfying on its own, pairing it with a few well-chosen sides can turn it into a full and balanced brunch, lunch, or even dinner. Whether you’re hosting weekend guests or just want to dress up a weekday breakfast, these ideas will take your quiche to the next level.

Best side dishes: fresh greens, tomatoes, or soups

Pairing is all about contrast—your quiche is soft, creamy, and rich, so lighter and crunchier sides work best.

Here are some of my favorite additions:

🥗 Fresh Greens

A crisp arugula or baby spinach salad tossed with lemon vinaigrette brightens every bite. You can also add:

• Cherry tomatoes
• Shaved parmesan
• Toasted pine nuts or almonds
• Sliced strawberries or apples for a sweet-savory twist

🍅 Sliced Tomatoes or Caprese Salad

Juicy, ripe tomatoes drizzled with olive oil and balsamic glaze are a perfect match for the tanginess of cottage cheese and richness of eggs. A simple caprese salad (tomatoes, mozzarella, basil) is another great seasonal addition.

🍲 Simple Soups

If you’re serving this quiche for lunch or dinner, a light vegetable soup or creamy tomato bisque works beautifully. They keep the meal comforting without piling on too many calories or carbs.

🥖 Toast or Grain-Free Bread

Try gluten-free almond flour biscuits, chaffles, or toasted sourdough if you’re not watching carbs. You can also serve it with a keto-friendly English muffin or seed bread.

Morning spreads and brunch board ideas

Hosting a crowd? Build out your brunch table with a mini spread around your crustless quiche.

Here are a few fun ideas:

🍽️ The Light Brunch Board

• Sliced crustless quiche squares
• Greek yogurt with berries and granola
• Cucumber-dill salad
• Sliced avocado with lemon and chili flakes
• Unsweetened iced tea or cucumber water

🧀 The Savory Brunch Platter

• Quiche wedges
• Sliced cheeses (cheddar, gouda, brie)
• Roasted red pepper hummus
• Olives, pickles, and raw veggies
• Grainy mustard and small-batch jams

🍳 Protein Power Plate

• Cottage cheese & spinach quiche
• Turkey sausage or nitrate-free bacon
• Hard-boiled eggs
• Sautéed mushrooms or asparagus
• Low-carb pancake or almond flour wrap

A little planning goes a long way. The creamy, savory base of the quiche lets you get creative with the sides—so whether you go light or hearty, the flavors will always work together.

Need another flavorful centerpiece? Discover our Spinach Feta Quiche with Sweet Potato Crust

PART 8: Common Mistakes to Avoid in Crustless Quiche

Making a crustless quiche is surprisingly easy—but a few small missteps can lead to soggy bottoms, rubbery texture, or bland bites. If you’ve had trouble with egg bakes in the past, this part is for you.

Let’s walk through the most common quiche mistakes and how to avoid them so your cottage cheese & spinach crustless quiche comes out perfectly every single time.

Why your quiche is watery (and how to fix it)

This is by far the most frequent issue home cooks run into with any egg-based dish. And it usually comes down to one of two culprits:

1. Too much liquid in the spinach

Spinach is over 90% water. If you’re using frozen spinach and don’t press it dry, it releases moisture while baking. That extra liquid will pool at the bottom of your quiche and ruin the custard-like texture.

✅ Fix:
Use a clean kitchen towel or cheesecloth to wring out all the moisture after thawing frozen spinach. If you’re using fresh spinach, sauté it first and let it cool before mixing in.

2. Not enough bake time or oven too cool

An undercooked quiche often looks set on top but wobbles inside. If pulled out too early, the liquid doesn’t have time to fully set.

✅ Fix:
Bake at 350°F for at least 35–40 minutes. If using glass or ceramic dishes, add 5 extra minutes. Test by inserting a knife in the center—it should come out clean.

Avoiding rubbery texture and bland flavors

Eggs can turn tough and rubbery when overbaked or when the flavor isn’t balanced.

Here’s how to keep your crustless quiche soft and flavorful:

1. Use cottage cheese for moisture and lightness

The proteins in cottage cheese help the egg mixture stay fluffy instead of dense. It adds richness without the weight of cream or milk.

2. Season generously

Eggs and cottage cheese are mild on their own. Don’t forget to season your mixture well. Add salt, cracked black pepper, garlic powder, or nutmeg to deepen flavor. You can also stir in fresh chopped herbs like parsley, thyme, or basil.

3. Avoid overmixing

Overbeating the eggs creates air bubbles and a spongey texture. Mix just until combined. A fork or whisk does the job better than a blender.

4. Don’t overload the quiche

It’s tempting to pack in veggies, cheese, and meats—but adding too many extras throws off the egg ratio and leads to uneven baking or sogginess.

✅ Pro tip:
Stick to 1 cup of cottage cheese, 1 cup cooked veggies, and up to ¾ cup cheese for best results in a standard 9-inch dish.

Extra pro tips for crustless quiche perfection

• Let your quiche cool for at least 10 minutes before slicing. This allows it to set properly.
• Store leftovers in an airtight container in the fridge for up to 4 days.
• Reheat slices in the oven at 300°F for 10 minutes or microwave on 50% power to avoid rubbery texture.
• For meal prep, freeze individual portions tightly wrapped. They’ll keep for up to 3 months.

Learn more about crustless quiche ideas with our Bacon & Cheese Quiche Lorraine

PART 9: Make-Ahead, Freezing, and Storage Tips

Whether you’re planning a weekend brunch, prepping meals for busy weekdays, or stocking your freezer with healthier options, this cottage cheese & spinach crustless quiche is your go-to. It holds up beautifully and tastes just as delicious reheated as it does fresh from the oven.

Here’s how to make it work for your schedule.

How to meal prep quiche for the week

This recipe is perfect for making ahead. Bake it once, and you’ve got breakfast, lunch, or light dinner for days.

🕒 Meal Prep Tips:

• Bake the quiche fully, let it cool to room temperature, and slice into individual servings.
• Store slices in airtight glass containers or reusable meal prep boxes.
• Keep in the fridge for up to 4 days.

You can even prep two at once—one for now, and one to freeze for later.

Want even more convenience? Bake it in muffin tins for perfectly portioned, grab-and-go meals.

Freezing instructions and how to reheat without drying out

Yes, this quiche freezes really well. The cottage cheese keeps the eggs from turning rubbery, and the spinach holds up surprisingly nicely after thawing.

🧊 To freeze:

• Cool completely before freezing
• Wrap the whole quiche (or individual slices) in plastic wrap, then in foil, or store in a freezer-safe container
• Label and date—quiche will keep well for up to 3 months

🔥 To reheat:

• From fridge: Reheat slices in a toaster oven or conventional oven at 300°F for 10–12 minutes.
• From frozen: Thaw in the fridge overnight first. Then reheat at 325°F for 15–20 minutes until warmed through.

💡 Avoid the microwave if possible—it can make the texture rubbery. But if you must, use 50% power and reheat in short bursts.

Make-ahead serving ideas

Hosting guests for brunch or holiday mornings? This cottage cheese & spinach crustless quiche can be made the day before and served warm or at room temperature.

Pair it with:

• A fruit salad or fresh berries
• Greek yogurt and granola bar
• Toasted almond flour bread or gluten-free muffins
• A pitcher of iced herbal tea or citrus water

It also works wonderfully on a make-ahead brunch board, alongside other bakes and savory treats.

If you’re planning a full menu,
check out our Savory Spinach Feta Puff Pastry Bites for an impressive side

Frequently Asked Questions (FAQ)

Cottage Cheese & Spinach Crustless Quiche – Light, Low-Carb, and Creamy!

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• Author: Maggie Rae Donovan
• Total Time: 35–40 mins
• Yield: 6 servings 1x

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Description

Cottage Cheese & Spinach Crustless Quiche is creamy, low-carb, and high-protein. Perfect for keto, brunch, or healthy meal prep!

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Ingredients

Scale 1x2x3x

6 large eggs

1 cup cottage cheese (small curd)

1 cup cooked spinach (fresh or frozen, well-drained)

½ cup shredded mozzarella or Swiss

¼ cup grated parmesan

½ tsp garlic powder

½ tsp sea salt

¼ tsp black pepper

¼ tsp nutmeg (optional)

Butter or cooking spray (for greasing pan)

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Instructions

1. Preheat oven to 350°F (175°C). Grease a 9-inch pie dish or 8×8 baking pan.

2. Prepare spinach: If using frozen, thaw and squeeze out excess moisture. If using fresh, sauté until wilted, then cool.

3. In a large bowl, whisk eggs and cottage cheese until smooth.

4. Stir in spinach, shredded cheese, parmesan, and seasonings. Mix until just combined.

5. Pour mixture into prepared dish. Tap lightly on counter to level.

6. Bake for 35–40 minutes, or until center is set and top is golden.

 

Cool for 10–15 minutes before slicing and serving.

Notes

Storage:

Refrigerate up to 4 days

Freeze up to 3 months (wrap tightly)

Reheat at 300°F or microwave on 50% power

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Category: Dinner, Comfort Food
• Method: Gluten-Free, Vegetarian
• Cuisine: American

Nutrition

• Calories: ~190 kcal