Spinach Quiche Muffins Recipe
These Spinach Quiche Muffins are an easy, healthy, and portable breakfast or snack option packed with protein, fiber, and nutrients. Perfect for meal prep, these muffins are customizable and great for a low-carb, high-protein diet.
Ingredients:
1 tablespoon coconut oil (or olive oil for a milder flavor)
2 cups fresh baby spinach (or 1 cup if you prefer less spinach)
7 eggs (or 1 ¾ cup of egg whites or egg substitute; for a healthier version, use 1 ¾ cup of liquid egg whites plus 1–2 whole eggs)
8 oz package baby bella or white mushrooms (sliced or diced small)
¼ cup finely diced red bell pepper (optional, for added color and flavor)
Salt and pepper (to taste)
1/2 teaspoon garlic powder (optional)
1/2 teaspoon onion powder (optional)
1/4 cup shredded cheese (optional, for added richness, like cheddar or feta)
Instructions:
Preheat the Oven:
Preheat your oven to 375°F (190°C). Grease or line a 12-cup muffin tin with muffin liners.
Cook the Vegetables:
Heat the coconut oil in a large skillet over medium heat.
Add the sliced mushrooms and cook for about 5-7 minutes, stirring occasionally, until they release their moisture and become tender.
Add the spinach to the pan with the mushrooms, and sauté for 1–2 minutes until the spinach wilts.
If using, stir in the diced red bell pepper and cook for another minute.
Remove the skillet from the heat and allow the mixture to cool slightly.
Prepare the Egg Mixture:
In a large bowl, whisk together the eggs (or egg whites and whole eggs), salt, pepper, garlic powder, and onion powder.
Once the vegetable mixture has cooled, fold it into the egg mixture, ensuring everything is evenly combined.
Fill the Muffin Tin:
Pour the egg and vegetable mixture into the prepared muffin tin, filling each cup about ¾ full.
If desired, sprinkle a small amount of shredded cheese over the top of each muffin for extra flavor.
Bake:
Bake the quiche muffins in the preheated oven for 20-25 minutes, or until the eggs are set and a toothpick inserted into the center comes out clean.
Allow the muffins to cool in the tin for a few minutes before removing them.
Serve:
Serve warm, or let them cool completely and store in an airtight container in the refrigerator for up to 5 days.
Notes & Tips
Vegetable Variations:
Feel free to swap in other vegetables like zucchini, broccoli, or kale for variety. Just be sure to sauté any veggies with high moisture content, like zucchini, to prevent the muffins from becoming soggy.
Cheese Options:
If you like cheese, you can add feta, mozzarella, or goat cheese for extra flavor. You can also skip the cheese for a lighter, dairy-free option.
Meal Prep:
These muffins store well in the fridge for up to 5 days and can be frozen for longer storage. Simply reheat in the microwave for 30-60 seconds for a quick breakfast or snack.
Grease the Pan Well:
Use a good amount of coconut oil or non-stick spray, especially if you’re not using muffin liners, as the muffins can stick to the pan. Alternatively, you can use silicone muffin tins, which are easier to clean.
Low-carb option:
To make these quiche muffins even lower in carbs, omit the red bell pepper and cheese. This will make them lighter while still providing plenty of protein and fiber.
Add Herbs:
You can add fresh or dried herbs like basil, thyme, or parsley to the egg mixture to give your quiche muffins extra flavor.
Serving Suggestions
Side Dishes:
Serve these muffins with a side of fruit or a light green salad for a balanced meal.
Pair with a dollop of Greek yogurt or avocado slices for a creamy contrast.
For Kids:
These are great for kids, especially if you want to sneak in some vegetables. You can also make mini versions by using a mini muffin tin.
Servings
This recipe yields 12 muffins and serves 6-12 people, depending on portion size (2 muffins per person for a full meal or 1 muffin for a snack).
Enjoy your nutritious and tasty Spinach Quiche Muffins!