Appetizers/ Breakfast/ Gluten Free/ Low Carb/ Snacks

Mini Spinach Feta Quiche

spinach feta quiche

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A mini spinach feta quiche that is crust-less and baked in a muffin tin. Great for breakfast, brunch, a light lunch, picnic or snack.

These low carb and gluten free spinach feta can be called a crust-less quiche or a savoury egg muffin. They are the same thing and whatever you end up calling them, they are still delicious. I love how simple they are to make too.

spinach feta quiche

If you were looking for a breakfast on the go, then these would fit the bill perfectly. Make a batch of them the night before and come the morning when you are cursing that snooze button and about to sprint out the door to work, grab a couple of these. Tasty and satisfying they should hopefully perk you up and start your day on a healthy one too!

When baking mini quiches, I allow about 75% of one egg per muffin. This batch makes 9 muffins so I used 7 eggs. If you wanted a smaller batch adjust accordingly. Or just simply beat a few eggs and as you are pouring half way through the batch it should become clear whether you have enough egg mixture. Add another egg if need be.

spinach feta quiche
I love the flavour combination of spinach and feta cheese and often have a tub of feta in the fridge. Add some nutmeg and lots of black pepper you have a delicious filling for omelettes too! I often used nutmeg with spinach as I find it enhances its flavour for me but that can be a personal taste. It you don’t like it omit it.

The million-dollar question when making a spinach dish is how big a bag of spinach do you need to buy to get more than a thimbleful of spinach once it’s cooked? I purchase the biggest bags I can find, filling out the fridge shelves. I prefer to use fresh spinach but you could use frozen if none is available. You would have to squeeze every drop of water out of it though as you don’t want a soggy muffin.

spinach feta quiche
When these mini spinach feta quiches are baking, they will briefly rise like a mini soufflé. I was watching them bake in the oven (nothing on television that day) and got so excited about the wonderful photos I could take with them puffed up like mini quiche towers. I took them out of the oven, turned my back to grab my camera and as if by magic then had deflated to normal size. I felt rather like a burst balloon. However, the delicious taste of them cheered me up. I loved these cold too and snacked on a couple for breakfast the next day.

spinach feta quiche



spinach feta quiche

Mini Spinach Feta Quiches

A delicious breakfast or snack, the simple flavours of spinach and feta are great in these mini crustless quiches.
3.8 from 25 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: Crustless quiche, easy breakfast, spinach feta
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 9 Quiches
Calories: 98kcal
Author: Angela Coleby


  • 300g Spinach
  • 50g Feta Cheese crumbled
  • 2 Spring onions, finely chopped
  • 7 Eggs
  • 1/4 Cup Cream
  • 1/4 teaspoon Ground Nutmeg
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon olive oil


  • Heat the olive oil in a saucepan or frying pan on a medium heat and gently cook the spinach and spring onion until wilted and soft.
  • Remove from the pan.
  • Preheat the oven to 190C/375F degrees.
  • Beat the eggs with the cream.
  • Grease a muffin tin thoroughly with butter.
  • In a bowl, add the spinach mixture and the Feta cheese. Mix well, and season with the nutmeg, salt and pepper.
  • Spoon equal amounts of the filling in the greased muffin tin.
  • Pour the egg mixture over the filling.
  • Bake for 20-23 minutes until firm.
  • Eat and enjoy!


Makes 9 mini quiches
Nutritional Info per serving – 98 Calories, 7g Fat, 6g Protein, 2.1g Total Carbs, 0.8g Fibre, 1.2g Net Carbs
Any nutritional analysis on the website is based on an estimate, calculated by from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.


Serving: 1unit | Calories: 98kcal | Carbohydrates: 2.1g | Protein: 6g | Fat: 7g | Fiber: 0.8g
Tried this recipe?Mention @Divalicious_Recipes or tag #divaliciousrecipes

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  • Reply
    Kim Neisen
    March 30, 2019 at 3:29 pm

    Would this recipe work for 12 cups? The right proportion of ingredients? Also, could you use frozen spinach or is raw best? Thanks!! Can’t wait to try these for my daughter’s bridal shower!!

    • Reply
      Angela Coleby
      April 1, 2019 at 10:21 am

      Hi, frozen or raw both work fine. You could happily make this for 12 cups. Increase the eggs by about 3 (depending on the size of the eggs). As for the filling increase by just under a quarter. As you put the filling into the tin you will see if you have to add any more. Hope you enjoy the bridal shower!

  • Reply
    December 28, 2018 at 5:27 pm

    Recipe says 9 quiches. Video shows 12 using seven eggs. Thanks. They look very yummy.

    • Reply
      Angela Coleby
      January 4, 2019 at 8:20 am

      I had a different tin for the video.

  • Reply
    September 28, 2018 at 4:21 pm

    Can you tell me what the process would be for freezing these and cooking them later?

    • Reply
      Angela Coleby
      September 29, 2018 at 10:05 am

      I’d wrap them up in clingfilm before freezing. Defrost at room temperature and pat them with a kitchen towel to make sure you mop up any extra water. Heat up in the oven for 5 minutes. Happy baking!

  • Reply
    August 1, 2018 at 8:57 am

    These are great low carb breakfast option. Very easy to make which is nice. I do agree with previous poster on mixing in the salt, pepper and nutmeg in the eggs and cream to evenly distribute the spices through out the quiches. But I enjoyed this recipe. I have it saved to my favorites now.

  • Reply
    July 17, 2018 at 7:45 pm

    Delicious! Nice to have more choices when following Keto lifestyle! Just a few changes: put spinach/spring onion mixture in muffin cups, next sprinkle feta even on top, add S and P and nutmeg to eggs and cream so the seasonings are more distributed.
    Totally enjoyed your recipe!

  • Reply
    June 19, 2018 at 6:11 am

    Could you use milk If you don’t have cream?

    • Reply
      Angela Coleby
      June 19, 2018 at 10:16 am

      Yes you can. Hope you enjoy the recipe!

  • Reply
    March 2, 2018 at 11:56 am

    Are these mini muffins or regular size muffins?

    • Reply
      Angela Coleby
      March 2, 2018 at 12:12 pm

      Regular muffins, although mini would be rather cute!

  • Reply
    December 10, 2017 at 12:41 pm

    How much in cups is 500g in spinach and 50g in feta cheese

    • Reply
      Angela Coleby
      December 11, 2017 at 10:51 am

      About 2 cups spinach and 1/4 cup Feta cheese.

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