High-Protein Spinach & Ham Quiche
High-Protein Spinach & Ham Quiche
Crustless spinach and ham quiche with 20g protein — low-carb, sugar-free, and ready in 45 minutes
This high-protein spinach and ham quiche is light, fluffy, and packed with flavor. Eggs, ricotta or cream cheese, spinach, and diced ham bake into a golden crustless quiche that still delivers 20 g of protein and only 2 g net carbs per serving.
Low-carb, sugar-free, and perfect for breakfast, brunch, or meal prep.
Why you’ll love this quiche
- 20g protein per serving — a high-protein breakfast or lunch
- Only 2g net carbs and fully sugar-free
- Crustless so it stays low-carb
- Ready in about 45 minutes
- Great warm or cold for meal prep
- Simple ingredients and one-pan baking
Health notes
- High protein: Eggs, ham, and cheese deliver the protein.
- Low carb: No crust keeps net carbs very low.
- Sugar-free: No added sugar of any kind.
- Vegetable boost: Spinach adds volume and nutrients.
Key element — squeeze the spinach dry
If using frozen spinach, thaw and squeeze out as much water as possible so the quiche stays firm instead of watery.
Ingredients
Quiche
- 6 large eggs
- ½ cup ricotta or cream cheese, softened
- ¼ cup heavy cream or unsweetened almond milk
- 1 cup chopped fresh spinach (or ½ cup frozen, thawed and squeezed dry)
- ¾ cup diced ham
- ½ cup shredded cheddar or Swiss
- 2 green onions, sliced
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp garlic powder
- Optional: pinch of nutmeg
Swaps
- Bacon: Use cooked crumbled bacon instead of ham.
- Vegetarian: Skip the ham and add extra cheese or mushrooms.
- Higher protein: Add an extra egg white or a scoop of unflavored protein powder.
- Muffin version: Bake in a greased muffin tin for 18–22 minutes.
Instructions
| 1 | Preheat and prep. Preheat oven to 350°F (175°C). Grease a 9-inch pie dish or quiche pan. |
| 2 | Mix the base. Whisk the eggs, ricotta (or cream cheese), cream, salt, pepper, garlic powder, and nutmeg until smooth. |
| 3 | Add the fillings. Stir in the spinach, diced ham, shredded cheese, and green onions. |
| 4 | Bake. Pour the mixture into the prepared dish. Bake 28–35 minutes until the center is set and the top is golden. |
| 5 | Rest and serve. Let the quiche rest 5–10 minutes before slicing. Serve warm or at room temperature. |
Pro tips
- Squeeze frozen spinach very dry so the quiche sets properly.
- Don’t overbake — the center should still have a slight jiggle when you pull it out.
- A pie dish or fluted quiche pan both work well.
- This keeps well in the fridge and tastes great cold.
- For cleaner slices, let it cool a bit longer before cutting.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 240 |
| Protein | 20g |
| Net carbohydrates | 2g |
| Total carbohydrates | 3g |
| Fiber | 1g |
| Total fat | 16g |
| Sodium | 520mg |
Estimates based on eggs, ham, cheese, and spinach. Exact numbers vary with cheese and ham brands.
Variations
Broccoli cheddar
Swap spinach for chopped cooked broccoli and use sharp cheddar.
Mushroom Swiss
Add sautéed mushrooms and use Swiss cheese instead of cheddar.
Mini quiches
Bake in a muffin tin for portable high-protein snacks.
Smoked salmon
Replace ham with flaked smoked salmon and add a little dill.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Store covered |
| Freezer | Up to 2 months | Wrap slices well; thaw overnight |
| Reheat | Oven or microwave | Oven keeps the texture better |
FAQ
Test your knowledge
5 quick questions about this spinach and ham 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?
