Crustless Spinach Feta Pie
Golden egg custard packed with spinach and feta cubes — no crust, ready in 35 minutes
This crustless spinach feta pie bakes eggs, drained spinach, and feta into a slice that holds like quiche without a pastry shell. The photo shows a golden wedge with white feta pockets and dark spinach in a glass dish behind it. Each serving has 24 g of protein and 4 g net carbs.
High protein, low carb, and sugar-free.
Why you’ll love this pie
- 24g protein per slice
- Only 4g net carbs
- No pastry crust
- Ready in about 35 minutes
- Visible feta cubes like the photo
- Works hot or cold
Health notes
- High protein: Eggs plus feta and a little cottage cheese.
- Low carb: No flour crust.
- Sugar-free: No hidden sweetener in the custard.
- Spinach: Squeeze it dry so the pie sets firm.
Key element — dry the spinach
Squeeze frozen or sautéed spinach in a towel until almost no water comes out. Wet spinach makes a soggy center instead of a clean slice.
Ingredients
Pie (6 servings)
- 8 large eggs
- ½ cup low-fat cottage cheese
- ¼ cup unsweetened almond milk
- 10 oz frozen chopped spinach, thawed and squeezed dry
- 1 cup crumbled feta (leave some in cubes)
- ⅓ cup grated parmesan
- 2 green onions, sliced
- 1 tsp garlic powder
- ½ tsp dried oregano
- ½ tsp salt
- ¼ tsp black pepper
- Olive oil spray for the dish
Swaps
- Fresh spinach: Wilt 12 oz, then squeeze dry.
- Goat cheese: Softer pockets than feta.
- Muffin tin: Bake 16–18 minutes for meal-prep cups.
- Add protein: Fold in ½ cup chopped cooked chicken.
Instructions
| 1 | Heat the oven. Heat to 375°F (190°C). Spray an 8×8 or 9×9 glass dish. Squeeze the spinach until very dry. |
| 2 | Blend the custard. Whisk eggs, cottage cheese, almond milk, garlic powder, oregano, salt, and pepper until smooth. |
| 3 | Fold. Stir in spinach, most of the feta, parmesan, and green onion. Pour into the dish. Scatter remaining feta cubes on top. |
| 4 | Bake. Bake 22–26 minutes until the center is just set and the top is golden. Rest 8 minutes before slicing. |
Pro tips
- Leave some feta in chunks so the slice looks like the photo.
- Do not overbake. A slight jiggle in the center firms as it rests.
- Cottage cheese disappears into the custard and adds protein.
- A glass dish browns the edges the way the photo shows.
- Macros are per serving, 6 from one dish.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 220 |
| Protein | 24g |
| Net carbohydrates | 4g |
| Total carbohydrates | 6g |
| Fiber | 2g |
| Total fat | 12g |
| Sodium | 620mg |
Estimates based on eggs, drained spinach, feta, cottage cheese, and parmesan, divided into 6 servings. Exact numbers vary with feta brand.
Variations
Sun-dried tomato
Add 2 Tbsp chopped sugar-free sun-dried tomatoes.
Mushroom
Sauté 1 cup mushrooms and fold them in dry.
Herb garden
Add dill or mint with the green onion.
Meal-prep squares
Cool fully, then cut and refrigerate for grab-and-go breakfast.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Reheat in oven or air fryer |
| Freezer | Up to 2 months | Wrap slices individually |
| Reheat | 350°F for 8 minutes | Microwave softens the edges |
FAQ
Test your knowledge
5 quick questions about this spinach feta pie
1. Protein per serving?
2. Net carbs per serving?
3. What is the most important prep step?
4. About how long does this take?
5. Why leave some feta in cubes?
