Mini Spinach Feta Quiche - Divalicious Recipes (2024)

Published: · Updated: 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.

Mini Spinach Feta Quiche - Divalicious Recipes (1)

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.

Mini Spinach Feta Quiche - Divalicious Recipes (2)

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.

Mini Spinach Feta Quiche - Divalicious Recipes (3)

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.

Mini Spinach Feta Quiche - Divalicious Recipes (4)

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


Mini Spinach Feta Quiche - Divalicious Recipes (5)

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

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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


  • 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



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 byhttp://nutritiondata.self.comfrom 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: 1unitCalories: 98kcalCarbohydrates: 2.1gProtein: 6gFat: 7gFiber: 0.8g

The information shown is an estimate provided by an online nutrition calculator.

Tried this recipe? Mention @Divalicious_Recipes or tag #divaliciousrecipes

This post may contain affiliate links. Please read mydisclosure policyfor more information.

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Reader Interactions


    Leave a Reply

  1. tina gianoulis

    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.


    • Angela Coleby

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


  2. Elizabeth

    Made this last night. All the family loved it!


    • Angela Coleby

      Delighted to hear that!


  3. Lynn

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


  4. 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.


  5. 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!


  6. 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!


  7. 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.


  8. 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!


  9. 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.


  10. 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!


  11. Janna

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


    • Angela Coleby

      Yes you can. Hope you enjoy the recipe!


  12. Urs

    Are these mini muffins or regular size muffins?


    • Angela Coleby

      Regular muffins, although mini would be rather cute!


  13. 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!



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