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A quick, high-protein crustless tuna quiche with cheddar cheese, spinach, and onion, perfect for easy entertaining, meal prep, and flexible variations.

  • Total Time: 35-40 minutes
  • Yield: 8 servings 1x

Ingredients

Scale
  • 2 (5 oz) cans tuna in water, drained well
  • 4 large eggs
  • 1/2 cup milk
  • 1 cup shredded cheddar cheese
  • 1 cup fresh spinach, roughly chopped (or frozen, thawed and squeezed dry)
  • 1/4 cup diced onion
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • Butter or nonstick spray for greasing pie dish (optional puff pastry crust)

Instructions

  1. Preheat oven to 375°F (190°C) and warm a 9-inch pie dish in the oven for about 5 minutes, then grease with butter or nonstick spray.
  2. If using puff pastry, thaw a sheet, press it into the pie dish and blind bake for 10 minutes before adding the filling.
  3. Drain tuna well; press between paper towels or let sit in a fine-mesh strainer for 5 minutes to remove excess liquid.
  4. Roughly chop fresh spinach (or thaw frozen spinach and squeeze out all moisture).
  5. In a large bowl, whisk eggs and milk together until smooth, about 30 seconds, pouring the milk slowly while whisking.
  6. Fold in drained tuna, most of the shredded cheese (reserve a little for topping), chopped spinach, diced onion, salt, pepper, and garlic powder using a rubber spatula.
  7. Pour the mixture into the prepared pie dish or blind-baked puff pastry shell.
  8. Bake at 375°F (190°C) for 25–30 minutes until the edges are set and the center has a slight jiggle; loosely cover with foil if the top browns too quickly.
  9. Remove from oven and let rest for 5 minutes before slicing.

Notes

Fresh spinach preferred for best color and texture, but frozen can be used if thoroughly thawed and drained., After draining tuna, pressing between paper towels or strainer helps prevent soggy quiche., Cheese variations include mixing in gruyère, Parmesan, feta, or goat cheese for different flavors., Add vegetables such as diced cherry tomatoes, roasted red peppers, sautéed mushrooms, or caramelized onions for flavor and nutrition., Use puff pastry or cracker crumb crust for a crusted version., Can substitute canned salmon (drained and flaked) for tuna for richer flavor., To check doneness, the edges should be set and center should have a slight jiggle, similar to firm gelatin; toothpick test can also be used., Leftovers keep up to 3 days in fridge; reheat in oven at 350°F for 10 minutes or microwave on half power for 1–2 minutes., Quiche freezes well up to 2 months when wrapped properly; thaw overnight in fridge before reheating., Cover quiche loosely with foil if browning too fast during baking.

  • Author: Ashley
  • Prep Time: 10 minutes
  • Cook Time: 25-30 minutes
  • Category: Main Course

Nutrition

  • Serving Size: 1 slice
  • Calories: Approximately 220 calories per slice
  • Fat: Approximately 12 grams per serving
  • Carbohydrates: Approximately 6 grams per serving
  • Protein: Approximately 22 grams per serving