Crustless Mini Quiches with Spinach and Feta
These Crustless Mini Quiches are a delicious and healthy breakfast option that is packed with the goodness of spinach and feta. They are easy to make, perfect for meal prep, and can be enjoyed hot or cold.
INGREDIENTS
- 4 large eggs
- 1/4 cup milk (dairy or plant-based)
- 1 cup fresh spinach, chopped
- 1/4 cup crumbled feta cheese
- 1/4 cup diced onions
- 1/4 cup diced bell peppers (any color)
- 1 clove garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- Optional: pinch of red pepper flakes for a hint of spice
INSTRUCTIONS
Preheat your oven to 375°F (190°C) and grease a muffin tin with cooking spray or line it with paper liners.
In a skillet, heat the olive oil over medium heat. Add the diced onions and bell peppers, and sauté until they become tender and slightly caramelized, about 3-4 minutes. Add the minced garlic and cook for another 1-2 minutes. Remove from heat and set aside.
In a mixing bowl, whisk the eggs and milk together until well combined. Season with salt, pepper, and optional red pepper flakes.
Add the chopped spinach, sautéed onions, bell peppers, and crumbled feta cheese to the egg mixture. Stir everything together until evenly distributed.
Pour the mixture into the prepared muffin tin, filling each cup about 3/4 of the way full.
Bake in the preheated oven for 15-20 minutes or until the quiches are set and slightly golden on top.
Remove from the oven and let the mini quiches cool in the muffin tin for a few minutes.
Use a knife or spoon to gently loosen the edges of the quiches from the muffin tin. Carefully remove them from the tin and transfer to a serving plate.
Serve the Crustless Mini Quiches with Spinach and Feta as a delightful breakfast or snack option.
TIPS
Feel free to add other vegetables such as tomatoes, mushrooms, or zucchini to the quiche mixture for extra flavor and nutrition.
You can use any type of cheese you prefer, such as cheddar, mozzarella, or goat cheese, instead of feta.
These mini quiches can be stored in an airtight container in the refrigerator for up to 3 days. They are great for meal prep, as you can make a batch ahead of time and enjoy them throughout the week.
To reheat, simply pop the quiches in the microwave for a quick and easy breakfast on busy mornings.
These quiches can be served hot or cold, making them a versatile and portable option for on-the-go snacking.
NUTRITION FACTS
- Calories: Around 70-80 calories
- Carbohydrates: Approximately 2-3 grams
- Protein: About 5-6 grams
- Fat: Around 4-5 grams
- Fiber: About 1-2 grams
