Preheat your oven to 350°F (175°C).

In a skillet, heat a tablespoon of olive oil over medium heat. Add the diced onion and bell pepper, sauté for about 3–4 minutes. Next, add the chopped spinach and cook for an additional 2–3 minutes. Season with garlic powder, salt, and pepper, then set aside to cool.

In a large mixing bowl, whisk together the eggs, milk, and cottage cheese until smooth. Stir in Italian seasoning, along with additional salt and pepper. Gently fold in the cooled vegetable mixture and shredded cheese until well combined.

Grease a 9-inch pie dish with cooking spray or olive oil. Pour the quiche mixture into the prepared dish, spreading it out gently.

Bake in the preheated oven for 40–45 minutes until the top is golden brown and the center is firm.

Remove from the oven and cool for about 5–10 minutes. Cut into wedges and serve warm or at room temperature.