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!
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
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
Nutrition
Last updated on January 10th, 2026 at 04:57 pm
Super recipe. Simple ingredients, great pics and instructions produced a tasty result. I'd recommend a spray of cooking oil, even in nonstick bakeware but will definitely make this again and again. Really glad I found your site!
I have made these with Kale, and I also add 1/4 C of coconut flour… helps hold it together a bit better and makes it more like a muffin. They freeze well.
I can't find the remove images on the print version…I really don't want to print out nine pages even though they are pretty…Love the recipe though and have saved it to pinterest…Would love to have a short version printed recipe, but I just can't find it!
There is a print-friendly icon on top of the recipe. Feel free to click on that and then click on remove images. Let us know if it goes well. Thanks!
These look delicious! What a great idea!
Thanks Lane!Enjoy!
Just made these and they smell delicious! I used some leftover mushrooms and onions from pizza the other night and wilted the spinach in the microwave. Added a touch of milk, mozzarella, and topped with Parmesan. Ended up with 7 muffins, baked for 20 minutes. Unfortunately I greased the pan waaay too lightly (just a bit of canola oil on a paper towel) and they stuck to the sides, so now I have it soaking in the sink. Definitely using paper liners next time!!
These are just wonderful; have tried many options – all delish (and low carb)! I use a silicone muffin pan and they come out so clean, I barely have to wash the pan. Love that silicone!!
Looks so yummy.
Olga.
Hello, would I need to spray (Pam) the pan before?
Such a palatable cups, Abby! Suitable as an alternative to any meal, especially breakfast!
Delicious, I added ham and chives. Perfect for my high protein eating plan. Thank you
I am so delighted to know that you enjoyed this and love the addition of ham and chives!! YUM! Thanks!
I made them, they’re delicious, I’ll definitely be making them again!!! Do you happen to have the nutritional info?
Sorry I don’t have that but I believe you can easily google that. I used to be in blogger and there’s no 3rd party recipe plugin we could use in the platform and this is an old recipe.
Delicious! I used the flexi muffin tray and they popped right out, no mess. Any idea on how to keep them from deflating? As they were cooking, they puffed up and looked light and airy. They then deflated and were quite dense, though still very tasty.
Thanks for the recipe!
Thanks and glad you enjoyed it.
thanks for the recipe and I will try them his weekend.
how do I get the recipe of some of your food picture in the blog?
Vi
Hello Vi, in the recipe index (with photos), simply click on the photo/image of the recipe you like and that would lead you to the recipe. Thanks! Enjoy the mini-quiche! https://www.manilaspoon.com/indexes/recipe-index
These turned out beautiful and delicious! Making them again this weekend for Mother’s Day brunch!
What a perfect egg dish for brunch. With Mother’s Day Sunday I think this is what I will serve. Such a pretty presentation.
The mushroom on top makes these spinach quiche cups really stand out. These will make a healthy breakfast for all to enjoy.
What a great breakfast!
Quiche Cups sound like the perfect Breakfast or Brunch treats for the entire family! Definitely making these!
I love how convenient this recipe is. Making quiche in a muffin tin makes this so efficient.
Just printed this out so I can make for Mother’s Day! I think I have all of the ingredients, yay!
I love the big slice of mushroom on top, the quiche cups get so decorative! And I absolutely love mushroom with spinach and eggs, yum!
Oh my goodness, I love this recipe it’s delicious, healthy and look so easy to prepare. I am going to try this, thank you!
I used to make breakfast cups quite often, but I have got out of the habit. I must put them back in my rotation. We always have extra eggs and this is such a good way to get veggies in for breakfast.
These quiche cups look amazing! Such an easy snack or breakfast! Can’t wait to try these!