These crustless mini spinach and feta quiche are gluten-free, grain free and baked in a muffin tin. They are great for breakfast, brunch or adding to lunchboxes!
Looking for new easy lunchbox fillers that aren’t boring sandwiches? Or maybe a quick, healthy grab-and-go brekkie option for busy mornings? Well I have you covered right now guys!
These cute mini spinach and feta quiche bites are a great way to sneak in extra vegetables! For starters, they are gluten-free, grain-free and so easy to make! If you love spinach and feta pie but aren’t too keen on the crust you are going to LOVE these. They are essentially the yummy spinach pie filling baked in mini muffin tins, and they’re AMAZING!
Think tasty cheesy spinach bites that are big on flavour and so damn satisfying. They’re perfect for adults, kids, toddlers and great for entertaining!
This recipe makes a large quantity and they freeze well. So you’ll have an easy, nourishing and satisfying breakfast, lunch or snack ready for the next few weeks!
Ingredients Needed
These cheesy spinach bites only require 8 simple, tasty ingredients:
- Frozen spinach
- Spring onion (green onions)
- Garlic
- Eggs
- Feta
- Parmesan
- Parsley
- Lemon zest
- Salt + pepper
Is fresh or frozen spinach better?
When it comes to spinach in this recipe, you can either us frozen or fresh. I prefer frozen as it’s faster and easier.
- For frozen spinach – you can add it directly to the hot pan! Or thaw it prior to sautéing to reduce cooking time.
- For fresh spinach – steam it first, blanch in ice water, and then squeeze out excess liquid.
How to make mini spinach and feta quiche bites
Now that you have a basic understanding of what goes into these quiches, let’s get cooking.
- Sauté: Heat a little olive oil in a large pan over a medium heat. Gently sauté the spring onion and minced garlic in a until tender.
- Wilt spinach: Add the spinach and parsley, cook for 8 to 10 minutes on low, until the spinach is soft and almost dry.
- Season: Add the lemon zest and season with salt and pepper. Set the spinach aside to cool.
- Prepare muffin tray: Preheat oven to 160C/ 350F and grease a mini muffin tray with olive oil spray.
- Whisk eggs: In a large mixing bowl, whisk eggs.
- Combine: Add the feta, parmesan and cooled spinach mixture to the eggs and mix until combined.
- Fill muffin tray and bake: Fill muffin cups until about 90% full and bake for 20-30 minutes, or until eggs are set.
- Cool: Let the cheesy spinach bites cool slightly, then run a knife along the outer edge and remove each quiche. Enjoy immediately or store in the fridge or freezer.
Why mini crustless quiches are great for families
- Customizable: Switch up the spinach, herb, cheese and flavours to suit taste or what you have available. Try swapping the spinach for frozen Kale and use coriander (cilantro) instead of the parsley.
- Easy to Make: Get the kids to help!
- Store Well: Make a batch and freeze for a quick and easy breakfast or lunch option.
- Lunchbox Friendly: Bite-sized and great alternative to sandwiches.
Spinach Nutrition Facts
Spinach is an excellent source of many vitamins and minerals, such as vitamins A, C, K, folate, and calcium, which together help support the health and function of your blood, bones, muscles, skin and immune system. This leafy green is also packed with different phytonutrients (plant compounds) that offer antioxidant functions, helping to fight cellular damage.
How to store and reheat quiches
- In the fridge: Store crustless mini spinach and feta quiches in an airtight container in the fridge for 3-4 days.
- In the freezer: For longer storage, you can keep the quiches in the freezer for about 4 months. Cool completely before transferring them to a freezer friendly bag or container.
- Reheat: Place the quiches on a baking sheet and bake them on low for a 5-10 minutes or until heated through. Otherwise you can microwave on high for 30 minutes.
More healthy veggie recipes to try
Sweet Potato Quinoa Bites (Gluten-free + Vegan)
Baked Sweet Potato Zucchini Tots (Paleo + Vegan)
If you try this crustless mini spinach and feta quiche recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.
Print
Mini Spinach Feta Quiche Bites
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
- Yield: 32 quiches 1x
- Category: Appetizer
- Method: Bake
- Cuisine: Mediterranean
Description
These crustless mini spinach and feta quiche are gluten-free, grain free and baked in a muffin tin. They are great for breakfast, brunch or adding to lunchboxes!
Ingredients
- 14 oz/ 400g frozen spinach
- 2 spring onions, (green and white parts), sliced
- 2 cloves minced garlic
- ½ cup parsley, chopped
- 1/4 teaspoon sea salt
- freshly ground black pepper to taste
- 1 teaspoon lemon zest, finely grated
- 6 large eggs, lightly beaten
- 1/2 cup feta cheese, crumbled
- ¼ cup grated parmesan cheese
Instructions
- Heat a little olive oil in a large pan over a medium heat. Gently sauté the spring onion and minced garlic until tender.
- Add the spinach and parsley, cook for 8 to 10 minutes on low, until the spinach is wilted (and almost dry).
- Add the lemon zest and season with salt and pepper. Set the spinach aside to cool.
- Preheat oven to 160C/ 350F and grease a mini muffin tray with olive oil spray.
- In a large mixing bowl, whisk eggs.
- Add the feta, parmesan and cooled spinach mixture to the eggs and mix until combined.
- Fill muffin cups until about 90% full and bake for 20-30 minutes, or until eggs are set.
- Let the muffins cool slightly, then run a knife along the outer edge and remove each quiche. Enjoy immediately or store in the fridge or freezer.
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