Appetizers/ Gluten Free/ Low Carb

Mini Spinach Feta Quiche

spinach feta quiche

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
Servings: 9 Quiches
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
  1. 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.
  2. Remove from the pan.

  3. Preheat the oven to 190C/375F degrees.

  4. Beat the eggs with the cream.

  5. Grease a muffin tin thoroughly with butter.

  6. In a bowl, add the spinach mixture and the Feta cheese. Mix well, and season with the nutmeg, salt and pepper.

  7. Spoon equal amounts of the filling in the greased muffin tin.

  8. Pour the egg mixture over the filling.
  9. Bake for 20-23 minutes until firm.

  10. Eat and enjoy!
Recipe 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

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  • 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.

  • Reply
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