High-Protein Keto Spinach & Cheese Quiche
Fluffy spinach and cheese quiche with a golden crust — low-carb, sugar-free, and ready in 45 minutes
This high-protein keto spinach and cheese quiche is creamy, savory, and filling. Eggs, cottage cheese, spinach, and melted cheese bake into a tender slice that delivers 20 g of protein and only 3 g net carbs per serving while staying fully sugar-free.
Low-carb, sugar-free, and perfect for breakfast, brunch, or meal prep.
Why you’ll love this quiche
- 20g protein per serving
- Only 3g net carbs and fully sugar-free
- Creamy spinach and cheese filling
- Ready in about 45 minutes
- Great for breakfast, brunch, or leftovers
- Works crustless or with a simple almond-flour crust
Health notes
- High protein: Eggs, cottage cheese, and cheese deliver a solid boost.
- Low carb: Spinach and no traditional flour crust keep net carbs low.
- Sugar-free: No added sugar in the filling or crust.
- Meal-prep friendly: Slices reheat well all week.
Key element — squeeze the spinach dry
Extra moisture from spinach makes the quiche watery. Squeeze it well before mixing so the filling sets creamy instead of soggy.
Ingredients
Optional crust
- 1½ cups almond flour
- 3 Tbsp melted butter
- 1 egg
- Pinch of salt
Filling
- 6 large eggs
- 1 cup full-fat cottage cheese or ricotta
- 1 cup shredded mozzarella or cheddar
- ¼ cup grated Parmesan
- 2 cups cooked spinach, squeezed very dry (or 10 oz frozen, thawed and squeezed)
- ¼ cup heavy cream or unsweetened almond milk
- ½ tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
- Optional: 2–3 slices cooked bacon, crumbled
- Chives or parsley for garnish
Swaps
- Crustless: Skip the crust and pour the filling into a greased pie dish.
- Higher protein: Add an extra egg and 2 Tbsp more cottage cheese.
- Turkey or ham: Add diced cooked ham or turkey instead of bacon.
- Dairy-free: Use dairy-free cheese and unsweetened almond milk (texture will vary).
Instructions
| 1 | Prep. Preheat the oven to 375°F (190°C). Grease a 9-inch pie dish. If using a crust, mix almond flour, melted butter, egg, and salt, then press into the dish. |
| 2 | Make the filling. Whisk the eggs, cottage cheese, cream, garlic powder, salt, and pepper until smooth. Stir in the squeezed spinach, shredded cheese, Parmesan, and bacon if using. |
| 3 | Bake. Pour the filling into the dish. Bake 30–38 minutes until the center is set and the top is golden. A knife inserted near the center should come out mostly clean. |
| 4 | Rest and slice. Let the quiche rest 8–10 minutes so it slices cleanly. Garnish with chives and serve warm. |
Pro tips
- Squeeze the spinach as dry as possible — this is the difference between creamy and watery.
- Blend the cottage cheese first if you want an extra-smooth custard.
- Don’t overbake or the eggs can turn rubbery.
- Resting before slicing helps the quiche hold together.
- This reheats well in the oven or microwave for quick breakfasts.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 240 |
| Protein | 20g |
| Net carbohydrates | 3g |
| Total carbohydrates | 5g |
| Fiber | 2g |
| Total fat | 16g |
| Sodium | 420mg |
Estimates based on eggs, cottage cheese, spinach, and cheese, with an optional almond-flour crust. Exact numbers vary with cheese type and whether a crust is used.
Variations
Bacon spinach quiche
Add crumbled cooked bacon to the filling.
Mushroom
Sauté mushrooms first, then fold them in with the spinach.
Feta spinach
Swap some mozzarella for crumbled feta.
Mini quiches
Bake in a muffin tin for 18–22 minutes for grab-and-go servings.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cover tightly |
| Freezer | Up to 2 months | Wrap slices individually |
| Reheat | Oven or microwave | Oven keeps the texture best |
FAQ
Test your knowledge
5 quick questions about this spinach and cheese quiche
1. Protein per serving?
2. Net carbs per serving?
3. Why squeeze the spinach dry?
4. About how long does this take?
5. Best way to store leftovers?
