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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!

Course Breakfast, Snack
Cuisine American
Keyword breakfast egg muffin cups, crustless quiche cups, gluten free spinach quiche, keto quiche cups, low carb spinach quiche, spinach quiche cups
Prep Time 5 minutes
Cook Time 20 minutes


  • 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 4 eggs (if the yolks are quite small I use 5 eggs)
  • 1 cup 1 cup shredded cheese of your choice (I use mozzarella or the Italian Blend)
  • 1-2 tablespoons heavy cream or half-and-half (optional)
  • salt and pepper, to taste


  1. 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.

  2. 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).

  3. 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.

  4. 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.

  5. 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!

Recipe 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.