Recipe: Mediterranean crust-less quiche

3 minutes to read


The writer, cook and photographer behind Your Ultimate Menu


Difficulty: Easy

Ready In: 1 hour

Serves: 4



  • Cooking oil spray
  • 100 g feta cheese (3.5oz)
  • 1/2 cup sundried tomatoes (75g)
  • 1 small brown onion
  • 2 cloves garlic
  • 1 tsp olive oil
  • 120 g baby spinach (4.2oz)
  • 1/2 cup plain flour (75g)
  • 1 tsp baking powder
  • 1 cup milk (250ml)
  • 5 eggs
  • 1/2 Tbsp wholegrain mustard
  • 3/4 cup grated cheddar or Colby cheese (75g)


  • 400 g orange kumara (14oz)
  • 1 tsp olive oil
  • 2 Tbsp pinenuts
  • 1/4 cup sundried tomatoes (38g)
  • 250 g asparagus (8.8oz)
  • 60 g baby spinach (2.1oz)


  • 1 tsp wholegrain mustard
  • 1 tsp honey
  • 1 1/2 Tbsp olive oil
  • 1 1/2 Tbsp red wine vinegar


1. Preheat Oven 

Preheat oven to 180ºC (360ºF) fan bake. Line a large oven tray with baking paper and spray a round oven-safe dish (25cm / 10in diameter) with cooking spray.

2. Prepare Ingredients

Dice feta and sundried tomatoes. Finely dice onion and crush garlic. Heat oil in a large frying pan on medium. Add onion and garlic. Cook for 2 minutes, then add spinach and cook for 1-2 minutes, until wilted. Remove from heat.

3. Make Quiche

Place flour and baking powder in a large jug or bowl. Slowly whisk in milk. Add eggs and mustard. Season well with salt and pepper. Whisk until combined.

4. Combine Ingredients

Scatter spinach mixture, sundried tomatoes, feta and cheddar over the base of the prepared dish. Pour egg mixture on top. Place dish in the middle of the baking paper lined tray.

5. Bake Quiche and Kumara

Place quiche and kumara in oven and bake for 35 minutes, until quiche is puffed up and set in the middle, and kumara is crisp around the edges. Let quiche sit for a couple of minutes before cutting.

6. Make Dressing and Salad

While quiche cooks, place mustard, honey, oil and vinegar in a small jar and shake until well combined. Season with salt and pepper to taste. Toast pinenuts in a small frying pan on medium heat. Dice sundried tomatoes. Trim ends off asparagus and microwave for 1-2 minutes, until tender.

7. Assemble and Serve

Divide spinach, asparagus, kumara, tomatoes and pinenuts between individual serving plates. Drizzle with dressing. Cut quiche into wedges and serve with salad.

Recipe Notes

  • Wine Match: Try a Sauvignon Blanc.
  • Gluten-Free Option: Replace plain flour with plain gluten-free flour or brown rice flour. Make sure baking powder is gluten-free.
  • Ingredient Notes / Swaps: I like to use the sundried tomatoes you can find in the deli or chilled section of the supermarket for this recipe, as they are less oily. Green beans make a good substitute for asparagus.
  • Storing and Reheating: Quiche, kumara and asparagus can be reheated in the oven or microwave. Assemble salad just before serving. For a quick and easy lunch, the salad can also be eaten warm – pop quiche and salad into a container together and heat in the microwave.

Eggs and spinach are both great sources of vitamin B2 which is important for energy supply, and the digestion of proteins and fats. 

If you want to learn more about the benefits of vitamins and the effects of vitamin B2 deficiency, please see our article on Vitamin B2 (Riboflavin).

A bit more about the master chef behind this recipe…

Cooking, baking and creating recipes have always been Josie’s passions. She has a Bachelor of Food Technology and works as a freelance recipe developer, food stylist and photographer.

Josie launched her website, Your Ultimate Menu, as a way to help others solve the dreaded “what’s for dinner?” question. Each week she provides recipes for three easy meals together with an organised shopping list. 

Her sister’s recent diagnosis with coeliac disease has inspired Josie to provide gluten-free options for all of her recipes.

Like this recipe? Check out Josie’s website for more cooking inspiration! 

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