RecipesSouth African 
Spinach & Feta Quiche
A crustless (frittata-style) quiche — all the silky spinach-and-feta filling with none of the refined shortcrust, higher in protein and lower in refined carbs.
Ingredients
- 300g fresh spinach, chopped
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 100g feta, crumbled
- 6 eggs
- 150ml milk
- 1 tbsp olive oil
- Salt & pepper
- Pinch of nutmeg
- Optional base: 2 grated courgettes, squeezed dry
Method
- 1
Preheat the oven to 180°C (350°F) and oil a quiche dish.
- 2
Soften the onion and garlic in olive oil, add spinach and wilt; drain any liquid.
- 3
If using, press the grated courgette into the base of the dish as a light crust.
- 4
Whisk the eggs, milk, nutmeg, salt and pepper.
- 5
Spread the spinach and feta in the dish and pour over the egg.
- 6
Bake 30–35 minutes until set and golden.
Swaps & variations
- Add mushrooms or roasted peppers
- Dairy-free: swap feta for tofu + nutritional yeast
- Bake in muffin tins for grab-and-go portions
Storing & freezing
Fridge up to 4 days; freezes up to 1 month.
Grow it yourself
- Spinach: Prefers cool seasons (autumn–spring); plant in partial shade in hot climates; keep soil moist; harvest outer leaves first
- Onions: Grow from sets in early spring or autumn; need full sun and loose fertile soil
- Garlic: Plant cloves in late autumn/winter; requires mulching in colder regions
- Parsley thrives in partial shade; Thyme prefers dry soil and sun
- Use crushed eggshells around spinach to deter snails
- Mulch spinach beds to reduce mildew
- Plant marigolds to reduce root pests
- Basil deters beetles and flies from leafy greens
- Spinach: Pick leaves while young and tender (10–15 cm); avoid harvesting during midday heat
- Onions: Harvest when tops yellow and fall over
- Garlic: Harvest when lower leaves brown and upper leaves stay green
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