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    Home » Appetizers

    Mini Spinach Feta Quiche

    Published: Feb 6, 2017 · Updated: Jan 25, 2023 by Angela Coleby · This post may contain affiliate links · This blog generates income via ads ·

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    Gluten FreeLow CarbVegetarian

    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

    Delicious by themselves, you could serve these with a side of cauliflower hash browns for a hearty breakfast.

    WATCH THE VIDEO


     

    spinach feta quiche

    Mini Spinach Feta Quiches

    Angela Coleby
    A delicious breakfast or snack, the simple flavours of spinach and feta are great in these mini crustless quiches.
    4.84 from 6 votes
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 25 minutes mins
    Total Time 40 minutes mins
    Course Breakfast
    Cuisine American
    Servings 9 Quiches
    Calories 98 kcal

    Ingredients
      

    • 300g Spinach
    • 50g Feta Cheese crumbled
    • 2 Spring onions, finely chopped
    • 7 Eggs
    • ¼ Cup Cream
    • ¼ teaspoon Ground Nutmeg
    • ½ teaspoon salt
    • ½ teaspoon black pepper
    • 1 tablespoon olive oil

    Instructions
     

    • 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.
      spinach feta filling
    • Spoon equal amounts of the filling in the greased muffin tin.
      spinach feta filling
    • Pour the egg mixture over the filling.
    • Bake for 20-23 minutes until firm.
      baked spinach quiche in tin
    • Eat and enjoy!

    Notes

    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 http://nutritiondata.self.com 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.
     

    Nutrition

    Serving: 1unitCalories: 98kcalCarbohydrates: 2.1gProtein: 6gFat: 7gFiber: 0.8g
    Have you tried this recipe? Leave a review or take a picture and share it on InstagramMention @Divalicious_Recipes or tag #divaliciousrecipes

    This post may contain affiliate links. Please read my disclosure policy for more information.

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    Reader Interactions

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      Recipe Rating




    1. tina gianoulis

      August 05, 2022 at 4:53 pm

      Really not so much to be proud of--it would be good if we joined the rest of the world in the metric system.
      Good recipe but stuck very badly so didn't look good when i served them--not sure starting with the spinach in the muffin tin was the way to go. next time i'd use paper liners.

      Reply
      • Angela Coleby

        August 07, 2022 at 2:56 pm

        I sometimes use silicon muffin cases so they pop out easily. A light spray with oil can help too.

        Reply
    2. Elizabeth

      September 24, 2021 at 2:59 pm

      Made this last night. All the family loved it!

      Reply
      • Angela Coleby

        September 24, 2021 at 4:13 pm

        Delighted to hear that!

        Reply
    3. Lynn

      July 31, 2021 at 6:21 pm

      You say these are mini but are you using a mini muffin tin or just a regular one to make small quiches? Thanks 🙂

      Reply
      • Angela Coleby

        July 31, 2021 at 7:18 pm

        A regular muffin tin to make small quiches.

        Reply
    4. Kate

      December 31, 2020 at 1:34 pm

      What do you use to keep these from sticking and making the pan really hard to clean? I have a non-stick mini-muffin pan and have tried olive oil and non-stick spray, but the ey are always hard to get out!

      Reply
      • Angela Coleby

        January 04, 2021 at 8:43 am

        How about a silicone pan. Give it a light spray of oil though and they should pop out.

        Reply
    5. Mary Wood

      May 25, 2020 at 7:46 pm

      Really delicious Angela ... also added raw coleslaw mix for more vegetables . Tnanks so much.

      Reply
      • Angela Coleby

        May 26, 2020 at 7:48 am

        Glad you enjoyed it! Love the idea of the additional vegetables!

        Reply
    6. 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 01, 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
    7. Gerri

      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 04, 2019 at 8:20 am

        I had a different tin for the video.

        Reply
    8. Jessica

      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
    9. Danielle

      August 01, 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
    10. Shari

      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
    11. Janna

      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
    12. Urs

      March 02, 2018 at 11:56 am

      Are these mini muffins or regular size muffins?

      Reply
      • Angela Coleby

        March 02, 2018 at 12:12 pm

        Regular muffins, although mini would be rather cute!

        Reply
    13. Charlene

      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.

        Reply
        • Kathy

          November 18, 2020 at 11:53 am

          Thank you for clarifying. As this is America - we do not measure in grams!

          Reply

    Trackbacks

    1. Gluten Free Mini Spinach and Feta Frittata – robinstl says:
      June 25, 2019 at 3:15 am

      […] Now that it’s gotten warm here in Korea, I want to eat light and have begun cooking again. I got a recipe from a friend (soon to follow), but had misplaced it – so I found a recipe online: https://divaliciousrecipes.com/mini-spinach-feta-quiche/ […]

      Reply
    2. 20+ Super Bowl Party Food – Healthy Appetizers – Terlalu Oke says:
      April 17, 2019 at 8:21 am

      […] From: divaliciousrecipes.com […]

      Reply

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    Hi, I'm Angela ! I'm the creator behind all the tasty low carb & gluten free recipes at Divalicious Recipes. I live in sunny St Lucia with the Chief Taster and my dogs & cats.

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