Crustless Spinach Feta Pie
High protein, low carb and sugar-free — a golden, sliceable spinach pie with creamy feta pockets, ready in 35 minutes
This crustless spinach feta pie keeps every promise on the cover: high protein, low carb, sugar-free — ready in 35 minutes with 24g protein, 4g net carbs and 220 calories per serving. Eggs and blended cottage cheese set around wilted spinach and chunky feta into a golden pie that slices into clean wedges, like the one on the plate in the photo.
Per serving: 220 calories, 24g protein and 4g net carbs. Ready in 35 minutes.
Why you’ll love this spinach feta pie
- 24g protein per wedge for just 220 calories
- High protein, low carb and sugar-free — exactly as promised on the cover
- On the table in a genuine 35 minutes
- All the spanakopita flavour, none of the pastry
- Creamy white feta pockets in every slice
- Beautiful warm, at room temperature, or cold from the fridge
Health notes
- Eggs and cottage cheese: The protein engine — blended smooth, they set the pie like a custard.
- Spinach: A whole bag wilts down into iron-rich, fibre-packed layers.
- Feta in chunks: Folded in last so it bakes into creamy pockets instead of melting away — and it seasons the whole pie.
- Nutmeg and garlic: The classic spinach pairing, zero sugar.
- Locked from the cover: The photo supplied the title, claims, time and macros, so they are kept consistent throughout the block.
Key element — dry spinach, chunky feta
Two things make this pie look like the photo. First, squeeze the wilted spinach until it is bone dry, or the pie weeps and never sets cleanly. Second, crumble the feta in big chunks and fold it in at the very end — it softens into white creamy pockets inside the wedge instead of disappearing into the eggs. Dry spinach, chunky feta, perfect slice.
Ingredients
Pie
- 1 Tbsp olive oil, plus more for the dish
- 10 oz fresh spinach (or frozen, thawed)
- 2 cloves garlic, minced
- 6 large eggs
- 1 cup low-fat cottage cheese, blended smooth
- ½ cup heavy cream or whole milk
- 6 oz feta, crumbled in chunky pieces
- ½ cup shredded mozzarella or grated Parmesan, for the top
- ¼ tsp ground nutmeg
- ½ tsp salt (go easy — the feta is salty)
- ½ tsp black pepper
- 2 spring onions, finely sliced (optional)
Swaps
- Goat cheese: Soft goat cheese in place of feta for a tangier pie.
- Kale: Chopped kale, wilted the same way, instead of spinach.
- Dill: Fresh dill folded through for a true spanakopita note.
- Extra protein: Shredded chicken layered through the middle.
Instructions
| 1 | Heat and wilt. Heat the oven to 375°F and oil a 9-inch glass pie dish. Wilt the spinach with the garlic in the olive oil in a large skillet for 2–3 minutes until collapsed. |
| 2 | Squeeze it dry. Tip the spinach into a sieve, cool for a minute, then squeeze it in handfuls until bone dry. Chop roughly. |
| 3 | Whisk the custard. Whisk the eggs, blended cottage cheese, cream, nutmeg, salt and pepper until smooth. |
| 4 | Fold, don’t stir. Fold the dry spinach and spring onions through the custard, then fold in the chunky feta last so the pieces stay whole. |
| 5 | Top and bake. Pour into the dish, scatter the mozzarella or Parmesan over the top, and bake for 26–28 minutes until puffed, golden and just set in the centre. |
| 6 | Rest and slice. Rest for 10 minutes so the pie firms up. Cut into 6 wedges and serve, like the plated wedge in the photo. |
Pro tips
- Frozen spinach works perfectly — thaw and squeeze it the same way.
- Taste before adding all the salt; feta brands vary a lot.
- The centre should jiggle very slightly when you pull it — it finishes as it rests.
- A glass dish shows you the golden base forming underneath.
- Cold wedges are a brilliant lunchbox protein hit the next day.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 220 |
| Protein | 24g |
| Net carbohydrates | 4g |
| Total carbohydrates | 6g |
| Fiber | 2g |
| Total fat | 11g |
| Sodium | 620mg |
Per serving (6 wedges), locked from the cover: 24g protein, 4g net carbs, 220 calories. Exact macros vary slightly with feta brand and spinach.
Variations
Spanakopita style
Fresh dill and lemon zest folded through the custard.
Spinach and chicken
A layer of shredded chicken through the middle for an even bigger protein hit.
Sun-dried tomato
Chopped sugar-free sun-dried tomatoes folded in with the feta.
Mini pies
Bake in a muffin tin for 16–18 minutes — portable portions.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cover the dish; wedges firm up and slice even better cold |
| Freezer | Up to 2 months | Freeze wedges individually; thaw overnight in the fridge |
| Reheat | — | Oven at 325°F for 8–10 minutes, or eat at room temperature |
