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.
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.
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.
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.
WATCH THE VIDEO
Mini Spinach Feta Quiches
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.
- 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!
Notes
Nutrition
This post may contain affiliate links. Please read my disclosure policy for more information
Lynn
You say these are mini but are you using a mini muffin tin or just a regular one to make small quiches? Thanks 🙂
Angela Coleby
A regular muffin tin to make small quiches.
Kate
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!
Angela Coleby
How about a silicone pan. Give it a light spray of oil though and they should pop out.
Mary Wood
Really delicious Angela ... also added raw coleslaw mix for more vegetables . Tnanks so much.
Angela Coleby
Glad you enjoyed it! Love the idea of the additional vegetables!
Kim Neisen
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!!
Angela Coleby
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!
Gerri
Recipe says 9 quiches. Video shows 12 using seven eggs. Thanks. They look very yummy.
Angela Coleby
I had a different tin for the video.
Jessica
Can you tell me what the process would be for freezing these and cooking them later?
Angela Coleby
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!
Danielle
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.
Shari
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!
Janna
Could you use milk If you don't have cream?
Angela Coleby
Yes you can. Hope you enjoy the recipe!
Urs
Are these mini muffins or regular size muffins?
Angela Coleby
Regular muffins, although mini would be rather cute!
Charlene
How much in cups is 500g in spinach and 50g in feta cheese
Angela Coleby
About 2 cups spinach and 1/4 cup Feta cheese.
Kathy
Thank you for clarifying. As this is America - we do not measure in grams!