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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 January 10th, 2026 at 04:57 pm

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309 Comments

  1. I made this last week and they were delish!! Making a variation tonight using tuna, green onion, mushroom and corn. Can't wait to see how it turns out!

    Reply

  3. I have made these several times now…..they are delicious!! The best quiche recipe I have ever tried! I have also made them using tuna, mushrooms and a couple tbs of corn……they were equally delish! Thx so much for this awesome recipe, it's become my go to recipe when I want something quick and tasty 🙂

    Reply

  6. My boyfriend lost a lot of weight eating scrambled eggs so I was excited to see this recipe as an alternative to plain scrambled eggs. I used onions, red pepper and mushrooms and no cream and it was delicious. Thanks for a great recipe

    Reply

  10. Just made these and they were delicious!! My husband and I love lemon juice on our eggs, so I added a lemony twist to the recipe: I cooked the mushrooms in fresh lemon juice and did the same with the spinach, cooking until all the juice had evaporated. I also added a sprinkle of lemon zest to the egg batter before pouring it into the muffin cups. Other than that, I followed the recipe exactly, using extra sharp cheddar as my cheese of choice. The final product has a lovely lemony flavor and was whole heartedly enjoyed by the hubby! Thank you so much for the recipe! It's a keeper! (Also, I used a regular muffin tin with non stick cooking spray, and the quiches popped right out. I was afraid they would stick, but I had no problems!)

    Reply

    1. You can use milk if you want instead of cream, I personally like it with a little milk or cream to balance the bitterness of the spinach but it's up to you – others left it out and were still happy with it.

      Reply

  13. Hi,we all love these I have made them as muffins for breakfast and as a starter with a few leaves,I also make it in a quiche dish for main meal with a salad they are so versatile.thanks for sharing this recipe.
    Shelagh 🙂

    Reply

  14. I LOVED this recipe! Instead of putting it in a muffin tin I put it in a pre-divided pie tin and it was amazing! Made me feel like I was eating omlette-pizza 🙂 Thank you so much for this recipe!

    Reply

  16. Absolutely delicious. I made a cover with the ingredients I have and it was out the roof. Thank you so much for the recipe!

    I'm the first (and only one so far) Colombian Eco-Blogger; I'm learning how to be more ecofriendly and showing it so people (specially from my country) can understand that saving Pachamama starts at home. Also, as a vegetarian, I'm aplying the same strategy to eating with contience. Your recipe is the first one I've tried and I loved it, it will sure appear soon on my blog. It would be an honor for you to check it out and give me your opinion.

    Good vibes <3

    Reply

    1. Hello Diente! I am glad that you enjoyed the recipe. Please give credit to this blog when you make a post and don't copy the recipe word for word or use the pictures as they are not allowed under copyright laws. I hope you understand. And thank you for letting us know.

      Reply
4.28 from 73 votes (43 ratings without comment)

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