Greek Crustless Quiche (Sfougato)
Sfougato is a great dish to try for breakfast, brunch or a light lunch! Similar to a crustless quiche, it’s low carb, loaded with veggies and protein to fill you up, and bursts with Greek flavor from the fresh herbs and dairy free (or regular!) feta. Meal prep this on Sunday for easy breakfasts throughout week! Paleo + whole30 option.
The weather has been particularly cold this week (we even had snow, oh my!) and I have been daydreaming about our road trip on Crete last June, exploring all of the beautiful (stunning!) beaches. I’ll be going to Lesvos island in a few months as my Greek is from there and he goes every summer to relax on the beaches. I just can’t wait- half excited for the beaches and half excited for the food. Lesvos is closer to Turkey than mainland Greece (as in right next to Turkey) so has a lot of Turkish influence in everything – the cuisine, culture and dialect/accent.
Sfougato is a traditional dish from Mitilini (Μυτιλήνη) – a town on Lesvos. It’s foundation is always eggs, zucchini and feta (of course!), with mint, parsley and dill and other fresh herbs. Often breadcrumbs are used on the bottom of the skillet to stop it from sticking, but I find it works just as well without. Variations of this vegetarian Greek dish include adding ground meat or other veggies. Check out my “Jazz it up” section for ideas!
How to make this Greek Crustless Quiche
- Preheat oven to 180ο C (350ο F) on the fan setting.
- Grate zucchini and place it in a sieve or strainer over your sink.
- Salt zucchini liberally to encourage moisture to be released, leave over sink for 10 minutes.
- Heat cast iron skillet with olive oil on stove.
- Add diced onion and zucchini and sauté.
- In a bowl, add eggs, salt, pepper, herbs and spring onions. Mix well.
- Add feta and mix.
- Pour egg mixture over sautéed vegetables and mix together.
- Cut tomato and place on top if desired.
- Bake for 40-50 minutes, until cooked.
- Garnish with oregano if desired.
Jazz it up!
- You could try adding 500g of ground beef, turkey or chicken when sautéing the onion and zucchini.
- More veggies? Yes please! Spinach would be great, lettuce is sometimes used (not iceberg), kalamata olives, bell peppers or grated carrot would also work well.
- Play with your herbs! The herbs in this dish are responsible for the flavor, but Greece has so many options. For other flavor combinations, I would mix and match between 1-3 of:
- Dill
- Parsley
- Mint
- Rosemary
- Oregano
- Basil
- Thyme
- Need this to be paleo or whole30? Skip the cheese and add more veggies or meat!
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📖 Recipe
Sfougato - Greek Crustless Quiche
Sfougato is a great dish to try for breakfast, brunch or a light lunch! Similar to a crustless quiche, it’s low carb, loaded with veggies and protein to fill you up, and bursts with Greek flavor from the fresh herbs and dairy free feta.
Ingredients
- 1 tbsp olive oil
- 5 eggs
- 4 zucchini, grated
- 150 g dairy free or regular feta, See notes for brand, and if you're paleo or whole30*
- 6 g fresh mint, chopped (see notes**)
- 6 g fresh dill, chopped (see notes**)
- 3 g fresh parsley, chopped (see notes**)
- 4 spring onions, chopped (see notes**)
- 1 red onion, diced
- 1 tsp salt + 1-2 tsp for sweating the zucchini
- 1 tsp pepper
- 1 tomato, sliced (optional)
- fresh oregano, (optional garnish)
Instructions
- Preheat oven to 180ο C (350ο F) on the fan setting.
- Grate zucchini and place it in a sieve or strainer over your sink.
- Salt zucchini liberally to encourage moisture to be released (sweat), leave over sink for 10 minutes, and squeeze lightly before use.
- Heat cast iron skillet with olive oil on stove.
- Add diced onion and zucchini and sauté briefly.
- In a bowl, add eggs, salt, pepper, herbs and spring onions.
- Mix well.
- Add feta and mix.
- Pour egg mixture over sautéed vegetables and mix together.
- Cut tomato and place on top if desired.
- Bake for 40-50 minutes, until cooked.
- Garnish with oregano if desired.
Notes
*I used Violife Greek Block. Omit if paleo or whole30. If you can eat dairy and can find real Greek feta, that is the way to go!
** Use any combination of up to 3 of the following: mint, dill, parsley, oregano, rosemary, thyme.
Nutrition Information:
Yield: 4 Serving Size: 1 gramsAmount Per Serving: Calories: 232Unsaturated Fat: 0g
