Spinach and feta crustless tart

Name: Spinach and feta crustless tart
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 6 portions

A crustless bake of eggs, milk, spinach and pasteurised feta. Good hot for supper and equally good cold the next day, sliced into a lunch box.

Make this recipe

Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

For 6 portions. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Step 1. Heat the oven to 180 °C and oil a round baking dish.
Step 2. Cook the onion in the oil for 8 minutes, add the washed spinach and cook until wilted, then let the moisture cook away.
Step 3. Beat the eggs with the milk, flour and black pepper.
Step 4. Spread the spinach in the dish, scatter over the feta and pour the egg mixture on top.
Step 5. Bake for 30–35 minutes until firm and set in the centre with no liquid egg remaining.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Use pasteurised milk, maas and dairy products in pregnancy, and avoid unpasteurised (raw) milk and soft mould-ripened cheeses.
Cook meat, chicken, fish and eggs right through — no pink meat, no runny yolks.
Wash all fruit, vegetables and leafy greens in clean water, and wash your hands, boards and knives between raw and cooked food.
Avoid liver and liver products such as liver pâté in pregnancy because of their high vitamin A content.
Cool, chill and reheat food once only. Where power supply is unreliable, cook smaller amounts more often rather than storing cooked food.
Speak to your doctor, midwife or a registered dietitian about supplements and about any food you are unsure of.
Use feta made from pasteurised milk and check the label. Avoid soft mould-ripened cheeses in pregnancy.
Bake until the egg is completely set.
For work, a long clinic day or a treatment trip, pack the food in a clean sealed container. Anything that needs chilling should travel in a cool bag with a wrapped cool pack and be eaten the same day. If it has stood warm for several hours, throw it away.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

South African food-based dietary guidelines — National Department of Health, South Africa, reviewed 7 September 2026
Nutrition information for the public — Association for Dietetics in South Africa (ADSA), reviewed 7 September 2026
Five keys to safer food — World Health Organization, reviewed 7 September 2026
WHO recommendations on antenatal care for a positive pregnancy experience — World Health Organization, reviewed 7 September 2026