Name: High Protein Spinach Mushroom Feta Mini Quiche Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 6 large eggs; 0.5 cup low-fat Greek yogurt; 0.5 tsp garlic powder; Salt and freshly ground black pepper, to taste; 1 cup fresh spinach, chopped; 1 cup mushrooms, diced; 0.5 cup crumbled feta cheese; 1 tbsp olive oil; Non-stick spray or oil for greasing muffin pan

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Introduction

These high protein spinach mushroom feta mini quiches are a delicious and nutritious snack or breakfast option. Packed with fresh vegetables and creamy feta, they are easy to make and perfect for meal prep or entertaining. Enjoy a savory bite that’s both satisfying and healthy.

The image shows a close-up of mini quiches arranged closely together. Each quiche has three distinct layers: a golden-brown, crispy outer crust forming a round cup shape as the base; a bright green spinach layer filling the inside; and on top, golden-brown cooked mushroom slices with white crumbled cheese scattered unevenly. The quiches sit on a white marbled surface, with a focused shot on the front quiche and blurred ones in the background. photo taken with an iphone --ar 4:5 --v 7

Ingredients

6 large eggs
0.5 cup low-fat Greek yogurt
1 cup fresh spinach, chopped
1 cup mushrooms, diced
0.5 cup crumbled feta cheese
1 tbsp olive oil
0.5 tsp garlic powder
Salt and freshly ground black pepper, to taste
Non-stick spray or oil for greasing

Instructions

Step 1: Preheat your oven to 350°F (180°C) and lightly grease a 12-cup muffin pan using non-stick spray or oil.
Step 2: Heat olive oil in a skillet over medium heat, then add the diced mushrooms. Cook for about 3 minutes until softened. Add chopped spinach and cook for another 1–2 minutes, just until wilted.
Step 3: In a large bowl, whisk the eggs, Greek yogurt, garlic powder, salt, and pepper until the mixture is smooth and slightly frothy.
Step 4: Fold in the sautéed mushrooms, spinach, and crumbled feta until well combined.
Step 5: Pour the mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
Step 6: Bake for 18–20 minutes, or until the tops are puffed, set, and lightly golden. A toothpick should come out clean from the center.
Step 7: Let the quiches rest in the pan for a few minutes before removing. Serve warm or let cool and store.

Tips & Variations

For extra flavor, add chopped fresh herbs like parsley or dill to the egg mixture.
Substitute feta with goat cheese or shredded cheddar for a different taste.
Try adding cooked bacon or sausage for a meatier version.
Make sure not to overfill the muffin cups to avoid spills during baking.

Storage

Store the mini quiches in an airtight container in the refrigerator for up to 4 days. To reheat, warm them in the microwave for 30–45 seconds or in a preheated oven at 300°F (150°C) for about 5–7 minutes until heated through. These quiches also freeze well—wrap individually and freeze up to 2 months, thawing overnight in the fridge before reheating.

How to Serve

The image shows several small savory egg cups each with three layers. The bottom layer is a light golden, slightly puffy egg base that forms the main body. The middle layer contains bright green cooked spinach, spread evenly across the egg. On the top, there are dark brown, grilled mushroom slices and scattered crumbles of white cheese, likely feta, adding texture and contrast. The egg cups are inside a white muffin tin, placed on a white marbled surface. The colors are warm and earthy, with clear focus on the egg cup in the front center, slightly blurred ones in the background. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I make these mini quiches dairy-free?

Yes, you can substitute the Greek yogurt with a dairy-free yogurt alternative and replace the feta with a plant-based cheese or omit it altogether.

Can I prepare these ahead of time?

Absolutely. You can assemble the quiches a day in advance and keep them covered in the fridge before baking. Alternatively, bake them, then store and reheat as needed for a quick meal.