Spinach and Parmesan Crustless Quiche

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In The Midlife Method, food and lifestyle writer Sam Rice explores why it is so much harder to lose weight as we get older – and what we can do about it. In her new book, she outlines how to exercise optimally, get a better night’s sleep, manage stress and enjoy alcohol as part of a healthier lifestyle.

Here she shares one of her favourite recipes with us.

Spinach and Parmesan Crustless Quiche

When you are watching the calories but really want some comfort food, this is just the ticket! All the goodness of eggs and spinach, but with no pastry to up the saturated fat and calorie count. The perfect light breakfast or brunch.

Serves: 4

Calories per serving: 196

Prep time: 10 mins

Cooking time: 25 mins


  • 4 eggs
  • 300ml semi-skimmed milk
  • 200g spinach leaves, washed
  • 100g red onion, finely chopped
  • 1 teaspoon olive oil
  • 2 tablespoons wholemeal flour (for GF, use ground almonds)
  • 1/2 teaspoon dried chilli flakes (optional)
  • Pinch of salt
  • Pinch of freshly ground black pepper
  • 50g parmesan, grated


  1. Preheat the oven to 200C/gas mark 6 and line a baking tin with baking parchment (see tips and tweaks).
  2. Whisk together the eggs and milk in a jug. Place the spinach in a large frying pan over low heat for a few minutes to wilt, then transfer to a bowl. Remove any excess water by squeezing the spinach with some kitchen roll – it needs to be as dry as possible. In the same pan, gently heat the olive oil and add the red onion. Fry for 2 minutes, then sprinkle the flour or ground almonds over the onions to coat. Add the onions to the bowl with the spinach.
  3. Now pour the egg mixture into the bowl and add the chilli flakes, if using. Season well with salt and pepper and stir everything together. Pour the mixture into the prepared tin and top with the grated parmesan. Bake for 25 minutes.
  4. Leave to cool slightly, then lift out of the tin. Cut into six squares, then cut each square into two triangles. A serving is three triangles.

Tips and tweaks

  • To cook this, I use a deep, rectangular tin (approx. 20 × 15cm) and cover the entire interior with one piece of baking parchment. If you make sure the parchment comes up a little higher than the sides of the tin, then when the quiche is cooked and slightly cooled, you can just lift the whole thing out.
  • This is lovely eaten warm, but it can also be kept in the fridge for up to two days, making it ideal for packed lunches and picnics. Some moisture can escape after a while, so store in an airtight container with a layer of kitchen roll underneath.
  • Perfect with a few slices of tomato on the side.

What’s your favourite quiche filling? Do you make your own? Find out more about Sam Rice and her book, The Midlife Method, here.

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