Low Carb Roasted Pumpkin Spinach and Feta Quiche

Low Carb Roasted Pumpkin Spinach and Feta Quiche

This simple and delicious Low Carb Roasted Pumpkin Spinach and Feta Quiche is sure to become a favorite of yours. It’s the perfect dish to serve for many occasions. Serve it simply with a salad or some roasted vegetables and it’s a complete meal. Enjoy a slice for breakfast or brunch on it’s own and it’s ideal.

Creating the crust for Low Carb Roasted Pumpkin Spinach and Feta Quiche
Creating the crust for Low Carb Roasted Pumpkin Spinach and Feta Quiche
Crustless Quiche

I class this recipe for aLow Carb Roasted Pumpkin Spinach and Feta Quiche as a crust less quiche because there is no pastry used in the recipe. However, making it with almond meal and Parmesan cheese as a crumb, actually creates a bit of crust on the quiche. This adds some great texture but it also helps to ensure that this dish doesn’t stick to the pan. This crust is my go to base for all of my low carb quiches as it works really well. Note that I’ve added a tablespoon of coconut flour to stabilize the filling. Simply omit if you don’t have or don’t want to use it. It won’t really impact on the end result. It is a really simple way to achieve a crust on a quiche that enables it to still be suitable for low carb, LCHF and keto advocates.

How To Oven Roast Pumpkin

To oven roast your pumpkin, chop it up, skin and all, and brush with extra virgin olive oil. Bake in a hot oven for approximately 30 minutes or until the pumpkin starts to brown and caramelize. You may need to turn the pumpkin towards the end for even cooking. Note that you can eat the skin on Kent/Japanese pumpkin which is why I leave the skin on. Adjust if you use a different type of pumpkin.

If you don’t have time to roast your pumpkin in the oven, I have also simply pan fried it on the stove top, in a frying pan with some extra virgin olive oil (EVOO). If you do this, you can also wilt the spinach off in the same pan either before or after you have cooked the pumpkin. I generally cook off a whole pumpkin in the oven because there are lots of other recipes where I will use the cooked pumpkin such as Lamb, Haloumi and Roasted Pumpkin Salad, Dukkah Crusted Salmon with Pumpkin, Feta and Bean Salad, as well as Moroccan Pumpkin Dip.

Low Carb Roasted Pumpkin Spinach and Feta Quiche
Fresh torn spinach was used in this flan sized version, which produced a more roasted flavor

If you bake this in a smaller quiche pan then you may need to allow it to cook for slightly longer, so that the middle cooks. This recipe freezes really well. I cut it into single serving sizes and simply grab a piece out of the freezer when I feel like a slice. For a simple variation you can use sweet potato instead of Kent/Japanese pumpkin, but remember that it is higher in carbs. You can also omit the almond meal to make it nut free. Simply double the amount of Parmesan cheese for the crust if you do.

Raw or Fresh Spinach

I occasionally use the spinach raw in the recipe (as per the featured picture above) as I love the taste of the roasted bits of spinach that poke out of the quiche. Wilting the spinach first will prevent this if that is your preferred method. If using fresh spinach you might want to only use 200 gms/7 oz of spinach, and tear it or chop it a little before adding.

More Delicious Quiche Recipes

If you are interested in a couple of other recipes that are a little similar to this, you may want to check out the recipe for a Low Carb Mushroom Goats Cheese Quiche, as well as the delicious but trusty old Low Carb Zucchini Slice Recipe.


Low Carb Pumpkin Spinach and Feta Quiche


Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Course: Breakfast, Lunch, Main Course
Cuisine: Diabetic Recipe, Gluten Free, Keto, LCHF, Low Carb, Paleo, Sugar Free, Vegetarian
Keywords: crustless quiche, feta, frittata, oven roasted pumpkin, quiche, spinach
Servings: 8 serves


  • 6 large eggs
  • 200 gms diced feta cheese
  • 200 gms chopped oven roasted kent pumpkin
  • 300 gms spinach- wilted in microwave/on stove top in butter. 200 gms/7 oz if not cooking spinach first
  • 2 spring onions sliced thinly
  • 1/2 cup grated tasty cheese
  • 1/2 cup sour cream -full fat
  • 1/2 cup pure cream- full fat
  • 1 tablespoon coconut flour

Prepare The Crust

  • Butter to rub on the baking dish
  • 1 tablespoon grated parmesan cheese
  • 1 tablespoon almond meal/almond flour
  • Salt and Pepper to taste


  • Preheat oven to 170 C/350 F fan forced
  • Prepare an 20-26 cm/8-10” flan or quiche pan by rubbing it with liberally butter.
  • Mix the Parmesan cheese and almond meal together, and sprinkle on the prepared pan, shaking it to distribute it all over.
  • Beat the eggs and season with salt and pepper. Add the sour cream and cream and mix till combined.
  • Mix in the grated cheese, spring onions, coconut flour and spinach into the egg mix.
  • Gently fold in the feta and the pumpkin.
  • Pour into the prepared quiche pan, ensuring the ingredients are well dispersed over the surface of the pan. Move them around and poke bits in if need be.
  • Bake for approximately 40-50 minutes or until cooked in the centre but not dry.


  • If you aren’t worried about the carb level in this, increase the amount of pumpkin used up to around 2 cups.
  • Use sweet potato instead of Kent/Japanese pumpkin remembering that it is higher in carbs.
  • Omit the almond meal and double the amount of Parmesan cheese for the crust to make this nut free.
  • Use frozen spinach in place of fresh spinach.
  • Use filling in a pastry base if you aren't worried at all about the carbs - but try this version first☺

Nutritional Information

Serving: 1serve | Calories: 282kcal | Carbohydrates: 5g | Protein: 15g | Fat: 23g | Fiber: 2g
Note that we calculate our own nutritional values so they may not be precise. Calculate your own if desired. Carb values exclude sugar alcohols such as Erythritol, as they generally have no impact on blood sugar levels. 50% of the carbs from Xylitol is added to nutritional values. This is consistent with industry practice.
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