Mini Spinach Egg Cups (Printable)

Baked mini cups featuring fresh spinach, cheese, and eggs—perfect for nutritious mornings or light snacks.

# What You'll Need:

→ 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 Make It:

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

# Expert Suggestions:

01 -
  • They're genuinely ready in under 35 minutes, and you can eat them cold straight from the fridge when you're running late.
  • One batch feeds you all week, or stays frozen and waiting for mornings when cooking feels impossible.
  • They taste indulgent but you actually feel good about what you're eating—no guilt, just protein and vegetables.
02 -
  • Don't skip sautéing the vegetables—raw onion in a baked quiche is aggressively sharp, and spinach needs to release its moisture before the oven does.
  • Fill the muffin cups only three-quarters full, or the egg mixture rises over the edges and creates cleanup drama you don't need.
  • They continue cooking slightly as they cool, so pull them out when they still feel a bit soft in the center—they'll firm up perfectly.
03 -
  • If your muffin tin is dark or well-used, reduce the baking time by a couple of minutes since darker pans conduct heat more aggressively and can overbrown the bottoms.
  • Whisk your eggs thoroughly before adding anything else—it ensures even texture throughout and prevents any eggy, rubbery spots in the finished quiches.
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