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Spinach Quiche Cups

Byabigail Updated:
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Completely gluten-free and low-carb is this healthy and delicious SPINACH QUICHE CUPS that everyone raves about. You can tweak the recipe to add your favorite vegetables!

A friend of mine is a distributor of Demarle products (Silpat, Flexipan, and Silform non-stick bakeware made of fiberglass and food-grade silicone from France). This week she kindly lent me some of her wares so I could try them at home and learn how to use them, or sort of put them to the test.

One of the products I borrowed was her flexi-muffin tray. Since it is supposed to be non-stick, I thought the perfect dish to try would be my crustless spinach quiche cups (inspired by South Beach Diet’s Vegetable Quiche Cups), my favorite breakfast treat when I am in the mood for a low-carb and gluten-free diet.

I love these mini-quiches but when I bake them without using liners, it can be painful to clean up the pan afterward. That’s despite the claim that they are non-stick and that I even used some oil spray on them.

So, I am really looking for a product that I can use for this recipe – one that will truly work and would also provide hassle-free cleaning.

Wow, I am amazed at the result! One look at the photo above and you can already see that it was an astounding success.

Look at these beautiful quiches, how they stand up so well, perfectly shaped, didn’t look like half of them were left in the muffin pan (that usually happens before I used this wonderful product). 

I also tried baking raspberry muffins in the flexi-tray and they came out beautiful as well.

And, because it’s truly non-stick I did not use any muffin liners nor did I ever need to grease the pan.

How’s that for convenience? However, if you don’t have this pan, don’t fret, either just use muffin liners or grease your muffin pan.

WHAT ARE THE INGREDIENTS FOR SPINACH QUICHE CUPS?

Here are the step-by-step instruction on how to make these easy and healthy spinach quiche cups! The FULL RECIPE follows below, too.

  • a little olive oil (for cooking the mushrooms)
  • fresh spinach or frozen spinach (drained well)
  • eggs
  • shredded cheese of your choice (I use mozzarella or the Italian Blend)
  • mini-bella mushrooms, sliced
  • a little heavy cream, half-and-half or milk 
  • salt and pepper, to taste

*Variation – If you don’t fancy mushrooms, try asparagus or bell peppers with spinach. Also, add some onions to the mix. I add some when I do not use mushrooms.

HOW DO YOU MAKE SPINACH QUICHE CUPS?

Saute the mushrooms first until they are soft.

Cook the spinach just until wilted then drain well.

Whisk the eggs then add the cooked mushrooms, spinach, cheeses, and cream (if using).

Divide evenly among the 12 muffin cups. The flexi-muffin tray I had was slightly bigger than usual so I only filled about 10 cups.

Bake until done.

Leave in the pan for a few minutes or just until it’s cool enough to handle. It was so easy to remove them from the flexi-pan! They practically popped-out!

Sprinkle with a little more cheese on top, if desired. Hubby enjoys them with rice on the side!

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Spinach Quiche Cups

Completely gluten-free and low-carb is this healthy and delicious SPINACH QUICHE CUPS that everyone raves about. You can tweak the recipe to add your favorite vegetables!
4.28 from 73 votes
Print Recipe Save
Prep Time 5 minutes
Cook Time 20 minutes
Course Breakfast, Snack
Cuisine American
Servings 12 cups
Calories 84 kcal

Ingredients
 

  • 1 tbsp or a little olive oil, (for cooking the mushrooms)
  • 8 oz package mini-bella mushrooms, chopped
  • ¼ cup water
  • 10 oz package fresh spinach, (about 284 grams)
  • 4 eggs, (if the yolks are quite small I use 5 eggs)
  • 1 cup shredded cheese of your choice, (I use mozzarella or the Italian Blend)
  • 1 tbsp (up to 2 tbsp) heavy cream or half-and-half (optional)
  • salt and pepper, to taste

Instructions
 

  • Preheat the oven to 375F or 190C. Heat a little oil in a large skillet. Saute the mushrooms until they are soft, about 5-6 minutes. Set Aside.
  • Place the spinach in a deep pan or in the skillet that you used for the mushrooms. Pour in the water. Using medium heat, cook the spinach just until wilted, about 3-4 mins. Use either your hand or a spatula to pack in the spinach. Drain the excess water really well (especially if you decide to use frozen spinach instead).
  • In a large mixing bowl, whisk the eggs until combined. Add the cooked mushrooms, spinach, cheeses and cream (if using) to the eggs. Mix well. Season with salt and pepper to taste.
  • Divide evenly among the 12 muffin cups. The muffin tray was slightly bigger than usual so I only filled about 10 cups. Bake for about 20-23 minutes, or until it’s well set and a tester/toothpick inserted in the center comes out clean.
  • Leave in the pan for a few minutes or just until it’s cool enough to handle. It was so easy to remove them from the pan! They practically pop-out!
    Sprinkle with a little more cheese on top, if desired. Hubby enjoys them with rice on the side!

Notes

*Variation – If you don’t fancy mushrooms, try asparagus or bell peppers with the spinach. Also, add some onions to the mix. I add some when I do not use mushrooms.
To prevent the quiche cups from sticking to the muffin tin, either use a liner or a reliable non-stick muffin pan or grease the pan well.

Nutrition

Serving: 12gCalories: 84kcalCarbohydrates: 2gProtein: 5gFat: 6gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gCholesterol: 65mgSodium: 103mgPotassium: 221mgFiber: 1gSugar: 1gVitamin A: 2407IUVitamin C: 7mgCalcium: 100mgIron: 1mg
Keyword breakfast egg muffin cups, crustless quiche cups, gluten free spinach quiche, keto quiche cups, low carb spinach quiche, spinach quiche cups
Tried this recipe?Let us know how it was!
Spinach Quiche Cups

Last updated on April 24th, 2026 at 09:34 pm

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309 Comments

        1. Sorry, that’s a typing or cut and paste mistake. I updated the recipe. It’s all good now – just 4 eggs and 1 cup cheese. Enjoy and thanks for catching that and letting us know.

          Reply

    2. I've made something much like it for years and it never gets old. There's so many variations..you can substitute ham or sausage for the base, add broccoli, fresh tomatoes with the seeds taken out, asparagus, and just any combinations. I add Hidden Valley Ranch seasoning for a difference and don't forget jalapeños or other peppers

      Reply

    4. 4 stars
      I am on Weight Watchers & decided to make these. I tweeked the recipe a bite to make it WW friendly.
      I did not use olive oil to cook the mushrooms. I used Pam to spray the skillet. That worked great. I used 1 cup Fat Free Mozzarella cheese which = 3 points. I used 2 TBSP 1/2 & 1/2 which = 2 points,
      I used 6 eggs which is zero points., the mushrooms & spinach are zero points. The total points for 12 Quiche Cups is 5 points which equals less than 1 point each. Round up & they equal 1 point each. A WIN, WIN FOR A WEIGHT WATCHER BREAKFAST.
      My only complaint was they stuck to the muffin pan even though I sprayed the muffin pan with PAM just to be safe. So I gave it 4 ☆’s.
      I ate one & it was delish

      Reply

  2. This looks delicious and I'm anxious to make them for my family. Do you have a link to click to be able to print the recipe without the photos? Perhaps its right in front of me but I can't seem to locate one.
    Thank you!

    Reply

    2. I found the print friendly button on the colored icons/tabs floating on the left hand side but I am using firefox and they may not appear there for everyone. if it starts with blue twitter button and then facebook, google etc then print friendly is the second last from the bottom.
      Hope that helps.

      Reply

      1. Arg. Word of advice, do Not fill the muffin pan. I added some extra egg to each muffin because the muffins were only, maybe, half full. I thought that was not right. Well, it overflowed when cooking. Lol don’t be me.

        Reply

  4. Hi Jeannie, thanks for dropping by! I haven't frozen them 'cause we always end up eating them all in 2-3 days. 🙂 But I think it can be frozen but am not exactly sure how long, I'd say it should be ok for 2 months since it's already cooked. I read that if it's uncooked then you can freeze it up to a month and that's how I came to it. Let me know please, thanks again!

    Reply

    1. The only idea I know for now is to use a low-fat cheese. I don't know if cheese can be substituted with another ingredient, I haven't tried it. Sorry. But each muffin is single serve and quite filling, so even one muffin is sometimes enough for me. I use this when I go on a low-carb diet and the proteins and veggies help me not to get hungry for awhile. Hope this helps.

      Reply

    2. Nutritional Yeast tastes like cheese, its flakey and used as a garnish often. It can be found at health food stores. Probably healthier than adding real cheese

      Reply

    3. Opt for egg whites and just 1-2 eggs and use amellegro cheese; it's extremely low fat and when it's low fat it becomes stringy better. I would try half of that and use old cheddar cheese; the stronger the cheese the less that you need. I would try approx 6-8 egg whites (about 3/4- 1 cup)and 1-2 whole eggs

      Reply

    4. Low-fat cheese is a great option and really, 1 cup divided over 12 servings isn't terrible from a caloric standpoint. I'm sure you could omit the cheese too – it just wouldn't be quite as tasty. You could also add the cheese at the end, rather than mixing it in and sprinkle just a tiny bit on top of each – you'll get the flavor with less fat and less overall calories. If you use feta or good quality parmesan, it doesn't take much to get the flavor payoff.

      Reply

    5. I have used this basic recipe in most of my Demarle cooking classes and I have found that milk, instead of cream or half and half works well. It's just not quite as rich. I have also used lowfat and part skim cheeses. They work equally as well. For one of the "fitness" classes I taught, I also used just whites…and chopped tomato and peppers. They were a hit! And, like you discovered, the Demarle pan releases every bit of the quiche!

      Reply

    7. You can also use a mini-muffin pan instead, and cut the cooking time. By making the substitutions Jane listed above and making them mini, they should be around 35 – 40 calories a mini.

      Reply

    1. Am glad you loved it! Basil sounds good for this. Will attempt that next time. Thanks for the tip and for coming by to give me a feedback. Truly, appreciate it. Have a great weekend!

      Reply

  9. I know you were going for gluten free, but I wonder how these would be with a Ritz cracker on the bottom. I think I'll have to try it.

    Reply

  10. I'm planning on bringing these to work tomorrow for Boss' Day but was wondeing if I could make them tonight or If I need to wake up early tomorrow and make them. Is it Easy to reheat in the microwave and them not dry out? Thanks so much!

    Reply

    1. Hi Vanessa, I usually make them in the morning but I am not really pressed for time when I make them but if you set aside about an hour or so, I think it's possible to do it. The only thing that takes some time is the pre-cooking of the mushrooms but while doing so you can pre-heat the oven and prep the other ingredients so when the oven is ready, you're all set. Sometimes I pre-cook the mushrooms at night so it's easier the next day. Thanks for stopping by.

      Reply

  11. I was thinking of prepping and mixing the ingredients the night before and then pouring and cooking the cups in the morning. Any risks you can think of in doing that? I'm making these for Sunday brunch and would prefer to do most of the work the day before if possible. Great recipe – can't wait to taste these – the images are so appealing. Thanks!

    Reply

    1. Hi there! I would worry about the raw eggs especially if mixed with the other ingredients and then left overnight. Even if they are placed in the fridge, it might still be risky. Perhaps you can try to just make it the day before – it will deflate a bit – but the taste won't change or perhaps be even better. In fact, I reheat them all the time using the oven 'cause we don't have a microwave and I never noticed much difference. With this, at least you can avoid the health risks. Thanks for stopping by and hope you enjoy the quiches!

      Reply

    2. I regularly mix crustless quiches the night before and pop in the oven the next morning. Never had any problem. Eggs from ethically raised (I.e. cage free with an appropriate diet), healthy chickens are rarely dangerous raw as long as the shell is intact. Not to mention you are baking them in a hot oven where they reach temperatures sufficient to kill any bacteria that may have grown in the relatively short period of time they were refrigerated open. Just my opinion and my experience. I usually make the big ones that take an hour to bake, and I'm not getting up 2 hours early for a quiche 😛

      Reply

  15. I have done mini Quiche like these for years. I would freeze them and take them in the early morning hours for our breakfast at work. My family loved them.
    Some of my favorite mixture:
    Asparagus,onion, red peppers, Swiss cheese.
    Ham, cheddar cheese, fresh chives.
    Greek: Artichoke, feta cheese, finely chopped leeks or chives, and Gyro meat.
    Bacon, spinach, Swiss cheese.
    Broccoli, Italian cheese, onions, red pepper.
    My grand daughter use to love to make 36 mini Quiche and make their own favorites. I would have all the items chopped or cut up small and dishes of all different kind of ingredients that they could add into making mini quiches. They would bag each one in a freezer bag and take home for their freezer to be used for breakfast or lunch. When I am in MN, I make 24 and put in my son Freezer for his breakfast in the morning after I am gone. This is such a fun project with Grand children and also a great way to get them to enjoy a healthy breakfast in the morning. All you need to add is a slice of toast and glass of juice or coffee.

    Reply

    2. I also enjoy making crustless quiche. One of my favorite combos is diced yellow squash, onion, and bell pepper with sliced roma or half of cherry tomato on top, depending on muffin size or regular sized quiche. May add diced ham if desired. I use only skim milk and low fat Mozzarella or reduced fat cheddar.

      Reply

    1. Hi Pamela, I sometimes use 5 eggs and it works well too. You can opt to fill the entire 12 cups in a muffin pan but the quiches would be smaller or fill only about 8-10 to make bigger quiches. Even if I opt to fill-up all 12 cups, for me 2 is more than enough for a serving 'cause it's quite filling. But it's entirely up to you. Hope that helps. Thanks for stopping by!

      Reply

  18. Hello there Abby, Bumped into ur beautiful site and wat a delightful place this is! I jus love these quiches… the mushroom on top is super cute! Am surely trying this out 🙂 glad to find u 🙂

    Reply

  20. Hi! I just wanted to let you know I am including this in a 35 Christmas party appetizers and drinks collection over at Mommy's Sweet Confessions. Thank you!

    Reply

  21. Hello just came across your lovely site. I have a recipe that is similar to this one using spinach and feta cheese, I have been using for years as our Christmas morning breakfast. Your little quiche are beautiful and I bet are just as delicious. Gonna have to try these. I noticed you said you tried the silicon baking trays. I have just the cups and they are awesome and not to expensive. I bought them a while ago, but I see them everywhere now. Very budget friendly and I put them in my regular muffin pan just as you would paper liners. They clean up very easy. Thank you so much for the wonderful recipe and have a great day 🙂

    Reply
4.28 from 73 votes (43 ratings without comment)

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