Mini Spinach Egg Cups (Printable)

Protein-rich spinach and cheese mini bakes, ideal for light breakfasts or snacks.

# What You’ll Use:

→ Vegetables

01 - 2 cups fresh spinach, chopped
02 - 1/2 small onion, finely diced
03 - 1/2 red bell pepper, finely diced (optional)

→ Eggs & Dairy

04 - 6 large eggs
05 - 1/3 cup milk (dairy or unsweetened non-dairy)
06 - 1 cup shredded cheese (cheddar, feta, or mozzarella recommended)
07 - 1/4 cup grated Parmesan cheese

→ Seasonings

08 - 1/2 teaspoon salt
09 - 1/4 teaspoon black pepper
10 - 1/4 teaspoon ground nutmeg (optional)
11 - 1 tablespoon fresh chives or parsley, chopped

# How-To:

01 - Preheat oven to 350°F and grease a 12-cup muffin tin with nonstick spray or line with silicone liners.
02 - Cook onion and red bell pepper in a skillet over medium heat for 3 to 4 minutes until softened. Add spinach and cook until wilted, about 2 minutes. Remove from heat and cool slightly.
03 - Whisk eggs, milk, salt, black pepper, and nutmeg together in a large bowl. Stir in shredded cheese, Parmesan, and chopped herbs.
04 - Fold the cooled spinach mixture into the egg mixture until evenly combined.
05 - Divide the mixture evenly among the muffin cups, filling each about three-quarters full.
06 - Bake for 18 to 22 minutes until the quiches are puffed and set in the center.
07 - Allow to cool for 5 minutes before carefully loosening edges with a knife and removing from tin. Serve warm or at room temperature.

# Expert Advice:

01 -
  • They're ready before your commute and taste just as good cold as they do warm, which means actual flexibility on busy mornings.
  • You can meal prep a whole week in one sitting and feel like you've got your life together, even if it's just for breakfast.
  • The protein keeps you full, there's actual vegetables hiding in there, and nobody has to know you made them in under an hour.
02 -
  • Don't skip the cooling step after sautéing the spinach; hot vegetables hitting the whisked eggs can start to scramble them and you'll end up with a grainy, separated filling instead of a creamy custard.
  • Fill the muffin cups to exactly 3/4 full—I learned this after one batch puffed so aggressively they overflowed and created a waxy ring in my oven that took weeks to clean off.
  • The nutmeg sounds weird until you taste it, but it's the ingredient that makes people say, 'What's different about these?'—trust it.
03 -
  • Use silicone muffin liners instead of greasing the tin directly and you'll never have a quiche stick again, plus cleanup becomes almost nonexistent.
  • Whisk the eggs by hand instead of with an electric mixer—it takes 30 seconds longer but you'll get a silkier, more delicate crumb than if you overbeat them.
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