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.
Bake: 30 min
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.
A-High Protein
High-Protein Spinach & Ham Quiche
- Prep15 min
- Total15 min
- Servings6 servings
- Calories240 kcal
Ingredients
Instructions
- Preheat and prep. Preheat oven to 350°F (175°C). Grease a 9-inch pie dish or quiche pan.
- Mix the base. Whisk the eggs, ricotta (or cream cheese), cream, salt, pepper, garlic powder, and nutmeg until smooth.
- Add the fillings. Stir in the spinach, diced ham, shredded cheese, and green onions.
- Bake. Pour the mixture into the prepared dish. Bake 28–35 minutes until the center is set and the top is golden.
- Rest and serve. Let the quiche rest 5–10 minutes before slicing. Serve warm or at room temperature.
Notes & 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.
Variations & serving ideas
- 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.
- 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
- 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)
Nutrition Facts
Per serving · makes 6 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 240 kcal |
| Total fat | 16 g |
| Sodium | 520 mg |
| Total carbohydrate | 3 g |
| Fibre | 1 g |
| Protein | 20 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this quiche keto-friendly?
Yes. At only 2g net carbs per serving it fits easily into most keto and low-carb plans.
Why is my quiche watery?
The spinach wasn’t drained well enough. Always squeeze frozen spinach thoroughly dry.
Can I use a crust?
You can, but a traditional crust will raise the carb count. This recipe is designed to be crustless for low-carb results.
Can I make it ahead?
Yes. Bake it, cool completely, then refrigerate. Reheat slices as needed.
Can I freeze it?
Yes. Freeze whole or in slices. Thaw in the refrigerator and reheat gently.
What cheese works best?
Cheddar, Swiss, or Gruyère all work well. A mix of cheddar and Parmesan is also excellent.
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