Low-Carb Spinach, Feta and Pine Nut Quiche
This low-carb quiche proves you don't need a pastry base to enjoy a juicy slice. A custard of eggs and natural yogurt holds everything together, while spinach, creamy feta and toasted pine nuts bring plenty of savoury flavour. Fresh from the oven, cold the next day, or packed as a clever work lunch: this recipe always delivers. Perfect if you're cutting back on carbs.
Ingredients
- 500 g leaf spinach, frozen, or 1 kg fresh leaf spinach
- 1 red onion
- 6 eggs
- 5 tbsp natural yogurt
- 250 g feta cheese
- salt
- pepper
- nutmeg, freshly grated
- 1.5 tbsp pine nuts, or sunflower seeds
- 1 tbsp olive oil, for softening the onion
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 338 kcal | 1,352 kcal |
| Carbohydrates | 2.8 g | 11 g |
| Protein | 27.5 g | 110 g |
| Fat | 24.5 g | 98 g |
| Fibre | 2.5 g | 10 g |
| of which sugar | 1.5 g | 6 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- For fresh spinach (skip to step 2 if using frozen): Wash the fresh spinach thoroughly, strip the leaves from the stalks and roughly chop. Cook in a large pan of salted water for 3 to 5 minutes, then drain well in a sieve and gently squeeze out the excess water.
- For frozen spinach (skip this step if using fresh): Thaw the frozen spinach in a pan with a little water, then squeeze well to remove any excess liquid.
- Peel the red onion and finely dice. Heat 1 tbsp olive oil in a pan and soften the onion.
- Add the prepared spinach to the onion, season with salt, pepper and freshly grated nutmeg, and fry for about 5 minutes.
- In a bowl, whisk together the eggs, natural yogurt, salt, pepper and nutmeg. Cut the feta into small cubes and stir in.
- Add the spinach and onion mixture along with the pine nuts to the egg and feta mixture, and stir well to combine.
- Pour the mixture into a quiche tin or springform tin. Bake in a preheated oven at 200C (fan 180C) for 40 to 45 minutes, until the quiche is golden and set.
- Let the quiche rest briefly, then cut into slices and serve. A fresh salad goes perfectly alongside. It's also delicious cold or reheated the next day and makes a great packed lunch.
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Nutrition facts per serving (estimate)
| Calories | 338 kcal |
|---|---|
| Carbohydrates | 2.75 g |
| Protein | 27.5 g |
| Fat | 24.5 g |
| Fibre | 2.5 g |
| of which sugar | 1.5 g |
Frequently asked questions
Does this quiche really have no base?
That's right, it needs no pastry base at all. The egg and yogurt custard holds the spinach and feta together beautifully.
What makes this quiche low carb?
Leaving out the flour-based pastry does most of the work. Spinach, feta and eggs are naturally very low in carbs.
Can I still add a base if I want one?
Yes. A base made from ground almonds or almond flour keeps the quiche low carb and gluten-free.
How much protein does the quiche have?
Around 27 g of protein per serving (estimate) from the eggs, feta and yogurt, so it's a real protein quiche.
Can I use fresh spinach?
Yes. Wilt fresh leaf spinach briefly and squeeze it out well, otherwise the quiche turns watery.
How long does the low-carb quiche keep?
2 to 3 days in the fridge. It tastes great warm or cold and reheats well.
Is this recipe suitable for a low-carb way of eating?
Yes, with few carbs and plenty of protein it fits a carb-conscious, LOGI-style way of eating very well.
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