Description
Spinach quiche muffins bring French-inspired elegance to breakfast with portable, protein-packed delights. Savory eggs, sharp cheddar, and tender spinach combine in perfectly sized portions that make mornings deliciously convenient for busy home cooks.
Ingredients
Scale
Protein:
- 7 eggs or 1 ¾ cup egg whites/egg substitute
- Optional: ground turkey or sausage
Vegetables:
- 2 cups fresh baby spinach (1 cup if you prefer less spinach)
- 8 ounces (226 grams) baby bella or white mushrooms, sliced or diced small
- ¼ cup finely diced red bell pepper (optional)
- ¼ cup finely diced onion (optional)
- Optional: asparagus, broccoli
Additional Ingredients:
- 1 tablespoon coconut oil
- ¼ cup shredded cheese of your choice (optional, feta is a great option)
- Pepper to taste
Instructions
- Warm the oven to 350°F, preparing a standard muffin tin with light cooking spray or parchment liners.
- Place a skillet over medium heat and pour in coconut oil, allowing it to shimmer and spread across the surface.
- Carefully tumble chopped mushrooms into the skillet, sautéing until they release their moisture and become golden-edged, approximately 5-6 minutes.
- Incorporate diced onions and bell peppers, stirring frequently to ensure even cooking and prevent burning.
- Gently fold fresh spinach into the vegetable mixture, letting the leaves wilt and darken, which signals they are perfectly cooked.
- Remove the vegetable medley from heat and allow to cool slightly, preventing egg curdling when combined.
- Crack eggs into a spacious mixing bowl, whisking vigorously until they transform into a smooth, consistent liquid.
- Fold the roasted vegetable blend into the whisked eggs, ensuring even distribution of ingredients.
- Sprinkle shredded cheese throughout the mixture, creating pockets of melty goodness.
- Carefully ladle the egg and vegetable mixture into each muffin cup, filling approximately three-quarters full.
- Transfer the muffin tin to the preheated oven, baking until the tops turn golden and the centers appear set, roughly 20-25 minutes.
- Test doneness by inserting a clean knife into the center – it should emerge without wet egg residue.
- Remove from oven and let cool for several minutes before extracting from the tin.
- Refrigerate leftovers in an airtight container or freeze for convenient future meals, reheating in microwave when ready to enjoy.
Notes
- Meal Prep Magic: Whip up these protein-packed muffins in advance for quick, nutritious breakfasts or snacks throughout the week.
- Veggie Versatility: Easily swap or add different vegetables based on what’s in your fridge for endless flavor combinations.
- Freezer-Friendly: These quiche muffins can be frozen for up to a month, making them perfect for busy mornings or unexpected hunger strikes.
- Low-Carb Champion: A great option for those following keto or low-carbohydrate eating plans, packed with protein and vegetables.
- Quick Cooking: From prep to plate, these muffins are ready in under 40 minutes, ideal for time-pressed home cooks.
- Customization King: Feel free to experiment with different cheeses, herbs, or add some cooked bacon for extra flavor and protein boost.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast, Snacks
- Method: Baking
- Cuisine: French
Nutrition
- Serving Size: 12
- Calories: 120
- Sugar: 1 g
- Sodium: 150 mg
- Fat: 8 g
- Saturated Fat: 4 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 5 g
- Fiber: 1 g
- Protein: 9 g
- Cholesterol: 210 mg