Dairy-Free Spinach Quiche



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This delicious dairy-free spinach quiche is flavorful and creamy without any cheese, milk or meat. The best part? It can be served for breakfast, brunch or dinner.

Our family and friends were so gracious to set up a meal train for us when Olivia arrived. One of my favorite meals that we received was a spinach quiche and it quickly made me realize that quiche is the ultimate food to bring to new parents for a variety of reasons. 1) You can eat it with one hand. 2) It works for breakfast, lunch or dinner and 3) It can be eaten cold, straight from the fridge or reheated!

Trust me, when you’re sleep deprived, hungry and holding a screaming baby all of these things are helpful.

I already have a crustless quiche recipe, but decided to make this spinach quiche with a crust to keep it traditional. The crust also helps to make the quiche a bit more filling.

Spinach quiche with bell peppers surrounded by thyme.

Most quiches are loaded with dairy to add additional flavor and creaminess, but you don’t need it! This quiche is packed with flavor and doesn’t have cheese OR milk. Many new mamas have to go dairy-free if their baby has a milk protein intolerance or allergy so I wanted to create a quiche that would work for these moms! Instead of cow’s milk, we’re using oat milk to make this quiche creamy without the dairy.

Spinach quiche with a spatula taking a slice out with a spatula. Bowl of berries is next to the quiche.

Let’s jump into the recipe!

Here’s What You Need:

  • pie crust – you can make your own, but there’s no need. I used one from Wholesome Organic and it was delicious
  • onion, garlic, bell pepper
  • spinach – you can use frozen or fresh
  • eggs and egg whites
  • oat milk
  • seasonings and spices – dried Italian seasoning, sea salt and pepper
  • nutritional yeast – adds extra nutrients and a “cheesy” flavor without the cheese
Egg mixture being poured over a quiche crust filled with spinach and bell peppers.

Tips for Draining Frozen Spinach

We’re using frozen spinach for this quiche recipe and there are a couple extra steps to prepare the spinach. If you remember to take it out the night before, place the frozen chopped spinach in the refrigerator to thaw. If you forget, don’t stress! Place the frozen spinach in a microwave-safe bowl and microwave for 1-2 minutes or until the spinach is thawed.

After your spinach is thawed, you want to get the spinach as dry as possible. Wrap the spinach in paper towels or clean kitchen towels and squeeze out all of the excess moisture. I like letting the spinach sit wrapped in paper towels while I prep the rest of the ingredients to make sure every last drop is absorbed by the paper towels.

Spatula lifting up a slice of spinach and pepper quiche.

Storing and Reheating Quiche

If you want to use this as a meal prep recipe or a meal train recipe, fully cook the quiche and then let it cool completely in the refrigerator. It will keep for up to five days in the refrigerator when kept in an airtight container. Like I said earlier, you can eat it cold, right out of the fridge or reheat it. My personal preference is to reheat it in the toaster oven.

Spatula lifting a slice of spinach quiche from the pie.

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4.29 from 163 votes

Dairy-Free Spinach Quiche

This delicious dairy-free spinach quiche is amazingly flavorful and creamy without any cheese, milk or meat. The best part? It can be served for breakfast, brunch or dinner.
Prep Time: 15 minutes
Cook Time: 52 minutes
Total Time: 1 hour 7 minutes
Servings: 8


  • 1 9-inch pie crust (gluten-free, if needed)
  • ½ teaspoon olive or avocado oil
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1 cup chopped red, yellow or orange bell pepper
  • 2 teaspoons dried Italian seasoning
  • 8-10 oz frozen chopped spinach, thawed and drained*
  • 1 teaspoon sea salt, to taste
  • ¼ teaspoon freshly ground black pepper, to taste
  • 3 large eggs
  • cup egg whites, or 3 additional eggs
  • cup unsweetened oat milk, or other non-dairy milk
  • 2 Tablespoons nutritional yeast
  • fresh chopped thyme, for garnish


  • Preheat oven to 400°F. 
  • All oil to a medium skillet over medium-high. Add onion, garlic, bell pepper and cook until onion is translucent, about 6-7 minutes. If you’re using fresh spinach, after about 5 minutes add in your chopped spinach until cooked down. Sprinkle salt and pepper on veggies while they cook. Set aside to cool.
  • While the veggies cook, make sure the spinach is as dry as possible by squeezing out all of the water. I like wrapping the spinach in a couple paper towels while squeezing to help absorb some of the liquid. 
  • In a small bowl, whisk together eggs, egg whites, oat milk, Italian seasoning and nutritional yeast. Scatter veggie mixture and chopped spinach on the bottom of prepared crust. 
  • Pour egg mixture over top and push under any ingredients not covered by the egg mixture to prevent burning. Bake uncovered until set and golden brown around edges, about 45 minutes. Let quiche rest at room temperature for 10 minutes, then cut into slices, top with fresh thyme and serve.
  • Store leftovers in the fridge for up to 5 days. Reheat in the oven or toaster oven.


  • If you don’t have frozen spinach on hand, you can use fresh spinach. I used 3 big handfuls (about 3 ounces) out of a 5 ounce bag of pre-washed, fresh spinach, roughly chopped.


Serving: 1slice | Calories: 193kcal | Carbohydrates: 16g | Protein: 8g | Fat: 11g | Sodium: 477mg | Fiber: 2g | Sugar: 2g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Breakfast
Cuisine: American
Keyword: dairy-free quiche
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

More about Brittany
Chicken fajita filling on a sheet pan with a wooden spoon. Tortillas are resting on the bottom of the sheet pan.
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Recipe Rating


  1. I see there are 11 grams of fat, how many grams of saturated fat? Is most of the fat from the crust?

  2. Made this recipe yesterday and it was awesome! I used a deep dish pie crust so I increased the eggs, egg whites, and oat milk a bit – my boyfriend just about ate the whole thing in one sitting! Thanks so much for the recipe.

    1. Ahh yay! I’m so glad this quiche was a hit! Thanks for trying it and for coming back to leave a comment and star rating. I really appreciate it. <3

  3. Loved this recipe, Brittany! I made this for my two daughters and my husband and they absolutely loved it! (Even our pups snuck a bite 😉

    1. I’m so glad this quiche was a hit, Heidi!! Thanks for trying it and for coming back to leave a comment + star rating. I so appreciate it. <3

    1. No! I just mean a crust that’s ready to go! I used a Wholly Wholesome pie crust from the store. 🙂

  4. 5 stars
    delicious! we used unsweetened almond milk and added some mushrooms and chopped ham. no cheese – just the nutritional yeast. definitely a keeper recipe. also, super easy.

  5. Unfortunately I ended up with almost a half cup more custard than would fit in my crust, even though I omitted the bell pepper! My onion was on the small side, I used 5 large eggs, and I think I squeezed the water out of my 10 oz of spinach really well. I used a pre-made frozen pie crust and i think that was on the shallow side

  6. 5 stars
    Such a wonderful dish. Really easy to make and full of flavor. I think I’ll even use this concept and try out some other veggies next time.

    1. So glad you loved this recipe, Roz! That’s the great thing about quiches is you can switch up the veggies. 🙂

  7. What oven temperature would you suggest for re-heating the quiche, I want to make a day ahead. Thank you! 🙂

  8. 5 stars
    This was so delicious! Thank you, Brittany. My whole family loved it and will definitely be putting this on the weekly menu. I don’t usually love the quiches served at parties and gatherings but this was amazing and everything was just perfect, from the flavor to the texture.

    We subbed out the bell peppers for mushrooms because my little brother is very picky but that worked out amazing. Thank you again! This was DELICIOUS.

    1. Ahh yay!! That makes me so happy to hear. I’m pumped to hear this recipe was a hit with your family. Thanks for making it and for coming back to leave a review. I so appreciate it!

  9. 5 stars
    I’ve made this quiche on repeat once a week for the last 6 weeks. I LOVE this recipe. It tastes incredible and bakes perfect every time. The leftovers make a quick breakfast or lunch. It’s a great start to the day when I can get veggies in my breakfast.

    1. Woo! That makes me so happy to hear, Courtney! So glad you’ve been loving this quiche! Thanks for the review. I really appreciate it.

  10. Do you have to use a crust or can it be crustless? It’s a bit difficult to find a crust that fits all of our dietary restrictions.

  11. I learned that brushing the botton and sides of the crust before adding ingredients prevented a soggy crust.

    1. I want to try this recipe but if I use fresh spinach, do I need to dry out the spinach in a paper towel?

      1. Hi Diana. I recommend using pre-washed spinach. If you’re rinsing yourself, definitely make sure they are as dry as possible! Let me know how it turns out!

  12. 5 stars
    Yummy! Made for my daughter-in-law, she avoids dairy. I added mushrooms and ham – very impressed with the taste and texture.

    1. Hi, Ariella! I haven’t tried it but I’m sure it would be delicious! Just be sure to chop it into small pieces.

  13. 5 stars
    This is the only quick recipe you will ever need! I made it religiously throughout my theirs trimester to get enough nutrition and keep me full. I’m breastfeeding now and make it for breakfast. If you put it in a pie crust you will have 5 we’ll sized slices for breakfast during the week! It’s a hit whenever I bring it places and you can easily make changes with veggies and dairy types without affecting the consistency and bake!

    1. Hi Hannah – I’m so glad you love it! Thank you for taking the time to come back and leave a review and rating. I appreciate it!

  14. 5 stars
    I have made this recipe time and time again because it is so delicious! My husband and I love having a quiche ready for a busy week ahead! Thank you for this great recipe! We add sausage or bacon sometimes too which is always yummy!

    1. Hi Taylor, glad to hear this is a hit with you and your husband! Thank you for leaving a review and rating, it means so much to me!

  15. 5 stars
    This recipe is fantastic!!! I’ve already made it twice in 4 days. This will be included in my weekly meal prep from now on. So yummy.

    1. Hi Hayli – so glad you enjoyed this recipe! I appreciate you taking the time to leave a comment and review as well.

  16. I’m reading this recipe because I’m a new mom with a cow’s milk protein intolerant baby! Thank you for thinking of us.

    1. Hi Katie – I am so glad this this recipe will be helpful for you. I completely understand, and have lots of resources on my site for you. Enjoy!

    1. Hi Kelly – I would follow the instructions on your pie crust. Some will have you pre-bake for a bit before filling and others won’t, it just depends on the brand of crust. I hope you enjoy this recipe!

  17. Dumb question- I assume nutritional yeast is different from regular yeast readily available at the store that I use for bread and pizza dough? Is it absolutely necessary in this recipe, or could it be omitted? Thanks!

    1. Hi Susan – Not a dumb question. Actually nutritional yeast is more of a cheese replacement, so not like the regular yeast. I typically find it in the organic condiments section of my grocery store, but you can also purchase it on Amazon. I would not recommend omitting this, because it adds the cheesy flavor that you want included in a quiche. Let me know how you like this recipe if you give it a try. Enjoy!

  18. Looking forward to making this, but wondering why the photo looks like it has yummy cheddar cheese on it? Is that from the eggs? Or does nutritional yeast give it that effect?

    1. Hi Partice – There are some orange bell peppers in the photos, along with the color of the eggs. The nutritional yeast only adds the flavor. There is no cheese. Hope you enjoy this recipe!

    1. HI Alexandra – Nope, you just need a pie crust that’s ready to go! I used a Wholly Wholesome pie crust from the store. 🙂

  19. 5 stars
    I’m a new mom with dairy restrictions and this is exactly what I was looking for! And I feel great making it knowing you had other mamas in mind! Thanks for sharing.

    1. Aw this is the best, Alyssa. I am SO glad you are loving this recipe. Thank you so much for coming back and sharing your review & star rating, it means so much to me!

  20. 5 stars
    I made this twice, the first time I screwed it up so bad and it still came out AMAZING. The 2nd time I did a better job following the recipe and it is phenomenal!

    1. Yay! So glad you loved this quiche, Jenna. Thanks for making it and for coming back to leave a review. I so appreciate it.

    1. Hi Susan – Sure, just so you know, it will alter the flavor of the quiche a bit. The nutritional yeast adds a cheesy flavor. Let me know how this turns out for you.

  21. 5 stars
    Just made this for my boyfriend’s sister and her husband after they had their first born and they LOVED it! Added some turkey sausage in one half for the meat eater and they both devoured it! They said it was so easy to grab to eat while juggling the newborn schedule and mama’s recovery. And, it was so easy to make! Thank you for this, definitely going to make it again!

    1. Ahh yay, that makes me so happy to hear! I’m so glad they loved this quiche. Thanks for making it and for coming back to leave a review. I so appreciate it!

  22. 5 stars
    I made this for dinner last night and it was delicious! Even though I don’t need to avoid dairy, the recipe looked like it would be tasty, so I tried it. There was just enough moisture in the filling, and I like a crust on my quiches. Great recipe, Brittany!

    1. Amazing! I am happy to hear. you found this recipe and it turned out great for you, Lynn! Thank you for coming back and sharing your review & star rating, it means so much to me.

  23. 5 stars
    This was amazing! I just made one for my sick new momma friend and one for my family, and it turned out lovely. Would recommend!

    1. YUM! This is so kind of you, glad you are loving this quiche and it turned out great for you, Sara. Thank you for sharing your review + star rating, I appreciate it!

  24. This recipe helps with the non-dairy restriction but my husband also can’t tolerate onions and peppers. Do you think sauted mushrooms and zucchini would work in their place?