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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. I can't see why not? I have seen other recipes substitute Kale for spinach and vice-versa. Perhaps when you try Kale you can let me know, I have only used Spinach 'cause I buy it every week so it's always available to me.

      Reply

    2. Yes you can but make sure you only use the leaves as the stems are kind of hard. I made this recipe with both Kale and spinach but instead of cooking them, I steamed them in the microwave (vegetables come out less watery). Hope yours come out as yummy as mine do.

      Reply

  2. I'm not sure if any one asked if egg beaters would work. I'm assuming it would work the same? I am trying to make this as healthy yet tasty as possible! thanks for the idea!

    Reply

    1. I always just use "real" eggs but maybe it will work. I haven't tried egg beaters so I cannot guarantee for sure. I can't imagine why it won't work though. Perhaps you can let me know when you've tried it. Thanks for stopping by.

      Reply

  4. I changed it up a little. I made pie pastry cups for liners, I used half mozzarella and half sharp cheddar chesse, I didn't have half and half so I used 1/2 TBS each of skim milk and butter. They were absolutely D-LISH. Sorry, but I am sure the calorie count went way off the charts with the substitutions. Wink.

    Reply

  8. The recipe looks delicious! Just wanted to let you know that someone has stolen your images without crediting you and they are make the rounds on pinterest without a link to your blog 🙁 the web site is excellent-eats(.com) if it is worth it to you to try and get them taken down.

    Reply

    1. Thanks! I appreciate the information and thanks to your kind concern I have now put on watermarks on all the photos. I did not do this earlier because I was planning to change all the photos and never in my wildest dream did I imagine that this post would be as popular as it had become – hence prone to stealing. I checked out the site and you are correct. The good thing is at least she does not have the recipe itself. Perhaps I should inform the big sites who promoted this post to start using the watermarked ones. I just leave it with God for now to deal with the thief – that's what she is really 'cause there isn't much I can do right now – her bogus blog does not allow me to send her any message nor does it leave any trace as to who she is. Am not much of a techie. Thanks again for letting me know and hope you enjoy the quiches!

      Reply

  9. I'm so exited to try these! I just had two babies in a year and am now starting a low carb diet to get rid of all the excess weight, I'm so glad to find recipes to mix up the standard low carb diet!

    Reply

  10. Thanks for the post! Was looking for a quick easy recipe, and they are in the oven now! I sauteed a small onion and finely diced red pepper and added, hopefully it doesn't make them too watery? I strained excess liquid, We will see! Thanks again!
    -Melissa <3

    Reply

  12. This looks awesome! I'm not crazy about crusts so this is right up my alley. 🙂 I'm going to make it in the morning for my prayer group. I think I'm going to add a few scallions just for a little kick. I wonder if adding diced tomatoes would be too much… hmmm. Maybe next time. 🙂 Thanks for the recipe!

    Reply

    1. Thank you Jennifer for letting me know. Truly appreciate it. I have actually contacted the administrator for this blog and the post on their site links back to us now. This has been a big source of frustration for me but thanks to my readers like you who have been very sweet to let me know when they see my photos being passed around by other sites.

      Reply

  15. I love it, the cheese (I used keso de bola BTW) and the cream masked the mild bitter taste of malunggay.

    Next time I will use younger leaves instead and smother it with more cheese.

    Thanks again!

    Reply

  16. I am making them right now their in the oven as I type. They look awesome can't wait to try them 🙂

    Reply

  22. Hello,
    I just wanted to say that I found these on Pinterest but they link back to your website for the recipe, so it brought me here to enjoy these. We're having a big Easter family get together and going to try these out.

    Can't wait, thanks for the wonderful recipe and pics.

    Best wishes,
    Brenda

    Reply

  24. WOW I'M GOING TO REALLY BAKE THIS WONDERFUL HEALTHY DISH…ISN'T THE EGG YOLK FATTNEN..IF SO CAN I USE LESS THEN 5 EGGS…I'M SO TRYING TO LIVE A HEALTHY LIFE…I'M A DIABETIC AND I WANT TO DO RIGHT…THANKS FOR SHARING I WILL BE BACK HERE MORE OFTEN FOR SUCH GREAT HEALTHY MEALS

    Reply

    1. Thanks for dropping by. Each quiche cup is a serving so don't worry too much about the eggs. It's quite filling so I often end up just eating 1 or 2 of these. Happy you found us.

      Reply

    1. Thanks for stopping by! That's very kind of you. This has been going around on Pinterest but I appreciate you coming over here and using our blog instead. 🙂

      Reply
4.28 from 73 votes (43 ratings without comment)

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