Low-Carb Cheese and Spinach Pie | Five Minutes Prep!

Low-Carb Cheese and Spinach Pie – Five Minutes Prep!

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The meal is ready #pepper #olive oil | hurrythefoodup.com

This low-carb cheese and spinach pie has quickly become one of my favourite recipes.

In fact, this recipe ticks so many boxes that it’s hard to know where to start.

✔️ Low-carb
✔️ Keto
✔️ High-protein
✔️ Weight Loss
✔️ 5 minute prep time
✔️ Full of vitamins and minerals
✔️ Mega tasty

Finding low-carb vegetarian recipes can be a bit of a chore, especially finding good ones. This one is definitely a keeper.

It’s also suitable for those pursuing the keto diet. When doing keto it’s generally recommended to keep under about 20g-30g carbs a day – one serving of this pie is just 7.5g.

Pie ingredients #spinach #cheddar cheese | hurrythefoodup.com
Pie ingredients are in a large bowl #eggs #tomatoes | hurrythefoodup.com
Everything is poured in a pie tin #garlic powder #nutmeg | hurrythefoodup.com
Hauke is layering the tomatoes on top #garlic powder #nutmeg | hurrythefoodup.com

If you’re looking for weight loss help then you can find a FREE 7-day weight loss meal plan right over here.

High-Protein Pie

It’s also super protein-rich! Which is kind of to be expected for something made from eggs and cheese. In fact, it comes in at an incredible 20g per serving.

If you’re worried about your protein intake or want to build muscle, there is a free 7-day high-protein meal plan here.

This is a super-speedy low-carb pie!

Preparation time is also a huge consideration in this household. If I know I can get a nutritious meal that does just what I want AND have it ready to go in five minutes then I’m absolutely sold.

Honestly, at the end of a long day (or if I’m at home and don’t have long to dedicate to lunch) then sometimes I just want something I can throw together in a few minutes and know that it will turn out satisfying every time.

That’s how this pie rolls.

Pie is ready to munch #onion powder #basil | hurrythefoodup.com

Does exactly what it says on the tin

This crustless pie is also a nutrient and vitamin powerhouse. Like, seriously.

Eggs are a great source of all B vitamins, something that vegetarians always need to be on the lookout for.

They’re also high in omega-3, something that is often imbalanced in the Western diet.

As you may expect, spinach is pretty awesome, too. One of the reasons some vegetarians struggle with their iron levels is that they can’t absorb enough – plant-based iron is hard for the body to take up than iron derived from meat.

In fact, vegetarians need an estimated 1.8x more iron than meat-eaters to offset this. Luckily, we can help ourselves in various ways.

By ingesting Vitamin C at the same time, we can increase our absorption rates. Luckily, spinach is also high in Vitamin C and so naturally helps itself to do this.

We can also make sure we don’t drink caffeine at the same time (or within an hour of eating iron-rich foods), as caffeine hinders the absorption process.

Taste is subjective, unless it’s awesome

I jest of course – naturally we all like different foods. In all honesty, I’m only a spinach fan when it’s done right – and this pie does it right. Nutmeg always smoothes out the flavour, and the garlic really adds to the whole.

As I said, this recipe really ticks all the right boxes ✔️

Enjoy it as much as we do 😎

Pie is served #oregano #salt | hurrythefoodup.com
Low-Carb Cheese and Spinach Pie - Five Minutes Prep! - spinach and cheese pie serving #oregano #salt | hurrythefoodup.com
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4.74 from 26 votes

Low-Carb Spinach and Cheese Pie

This low-carb pie that’s keto-friendly is incredibly tasty – and the best thing – it takes only five minutes to prep! Seriously!
Course Mains
Cuisine Low-carb, Vegetarian
Time 40 minutes
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 4
Calories 315kcal


  • 8.8 oz spinach (8.8 oz = 250g) (if frozen, let defrost)
  • 5 eggs
  • 1.5 cup cheddar cheese (1.5 cup = 185g)
  • 2 tomatoes
  • ½ tsp garlic powder (or garlic salt)
  • 1 tsp nutmeg
  • 1 tsp onion powder
  • 1 tbsp basil (dried is also fine)
  • 1 tbsp oregano (dried is also fine)
  • Salt and pepper to taste
  • 1 tbsp olive oil (for greasing the tray)


  • Preheat the oven to 200°C/390°F.
  • Beat the eggs in a large bowl.
  • Add the garlic, nutmeg, onion powder, salt and pepper.
  • Grate the cheese.
  • Give it all a stir then mix in the spinach and cheese.
  • Make sure everything is thoroughly coated in egg and spice mix.
  • Pour into a 9 inch pie tin (grease with a little oil first), spread it evenly and get it in the oven!
  • Slice the tomatoes.
  • After about 20 minutes of cooking, take out the pie and layer the tomatoes on top.
  • Cook for another 15-20 mins.
  • When ready, sprinkle on the basil, oregano and a little more salt and pepper.
  • Done! Serve, and enjoy.


Thanks go to this Crustless Spinach Cheese Pie recipe for the inspiration! If you’re after more spinachy goodness then make sure you check out these feta-spinach pancakes. So good!!
Here are some more recipes that you may enjoy:
Amazingly delicious Chickpea Pancakes #2 – Caramelized Onion & Feta
Best ever Vegetarian Zucchini Lasagna
So healthy and crispy Tortilla Pizza
Mega-tasty Jackfruit Burgers


Nutrition Facts
Low-Carb Spinach and Cheese Pie
Amount Per Serving
Calories 315 Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 11g69%
Cholesterol 249mg83%
Sodium 395mg17%
Potassium 627mg18%
Carbohydrates 7g2%
Fiber 3g13%
Sugar 3g3%
Protein 20g40%
Vitamin A 7130IU143%
Vitamin C 26mg32%
Calcium 424mg42%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
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About Dave

From the UK to Germany with many stops along the way. Food without meat is the best type of food. And I plan to share it!


  1. This is an omelette baked in the oven?

  2. Kerry-Anne Gleeson

    5 stars
    Delicious. Could this be eaten cold for picnic lunch with salads?

  3. Thanks for the recipe. Made it tonight for my roommates.

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