Description
French-inspired spinach quiche muffins combine classic flavor profiles with portable convenience. Compact protein-packed bites deliver delightful Mediterranean-style comfort perfect for breakfast or brunch gatherings. You’ll enjoy these elegant mini quiches without complicated preparation.
Ingredients
Scale
- 7 eggs or 1 ¾ cups egg whites/egg substitute
- Optional: 1 portion ground turkey or sausage
- 2 cups (or 1 cup) fresh baby spinach
- 8 oz (226 g) baby bella or white mushrooms, sliced or diced small
- ¼ cup finely diced onion (optional)
- ¼ cup finely diced red bell pepper (optional)
- Optional: asparagus, broccoli
- 1 tbsp coconut oil
- ¼ cup shredded cheese of choice (optional, feta recommended)
- Pepper to taste
Instructions
- Preparation: Preheat oven to 350°F and prepare a standard muffin tin with cooking spray or parchment liners, ensuring easy removal of quiche muffins.
- Vegetable Sauté: Heat coconut oil in a skillet over medium flame, introducing mushrooms and cooking until they caramelize with golden edges, then add onions and bell peppers, stirring to prevent scorching.
- Spinach Integration: Fold fresh spinach into the vegetable mixture, allowing leaves to wilt and darken, creating a vibrant and flavorful base.
- Egg Preparation: Whisk eggs in a large bowl until smooth, then gently incorporate the roasted vegetable blend and shredded cheese, ensuring uniform distribution of ingredients.
- Filling and Baking: Carefully portion the egg-vegetable mixture into muffin cups, filling three-quarters full, then transfer to preheated oven and bake until tops turn golden and centers set (20-25 minutes).
- Cooling and Storage: Allow muffins to rest briefly after baking, then remove from tin and store in an airtight container, with options for refrigeration or freezing for future enjoyment.
Notes
- Prep Efficiently: Chop all vegetables beforehand to streamline cooking process and reduce overall preparation time.
- Control Moisture: Sauté mushrooms thoroughly to remove excess water, preventing soggy quiche muffins.
- Cheese Selection Matters: Use a melting cheese like cheddar or gruyere for optimal flavor and texture integration.
- Smart Storage: These muffins maintain freshness up to 4 days refrigerated or can be frozen for convenient grab-and-go breakfasts.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast, Snacks
- Method: Baking
- Cuisine: French
Nutrition
- Serving Size: 13
- Calories: 100
- Sugar: 1 g
- Sodium: 200 mg
- Fat: 6 g
- Saturated Fat: 3 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 5 g
- Fiber: 1 g
- Protein: 8 g
- Cholesterol: 210 mg