Description
This High Protein Spinach Mushroom Feta Mini Quiche is a delicious and nutritious snack or breakfast option, combining fresh spinach, sautéed mushrooms, and creamy feta cheese in a protein-packed egg base. These mini quiches are baked to fluffy perfection, making them ideal for meal prep, brunch, or a quick on-the-go bite.
Ingredients
Scale
Egg Mixture
- 6 large eggs
- 0.5 cup low-fat Greek yogurt
- 0.5 tsp garlic powder
- Salt and freshly ground black pepper, to taste
Vegetables & Cheese
- 1 cup fresh spinach, chopped
- 1 cup mushrooms, diced
- 0.5 cup crumbled feta cheese
For Cooking
- 1 tbsp olive oil
- Non-stick spray or oil for greasing muffin pan
Instructions
- Preheat and Prepare Pan: Preheat your oven to 350°F (180°C) and lightly grease a 12-cup muffin pan using non-stick spray or oil to prevent sticking.
- Sauté Vegetables: Heat olive oil in a skillet over medium heat. Add diced mushrooms and cook for about 3 minutes until softened. Then add chopped spinach and cook for another 1–2 minutes until wilted.
- Mix Egg Base: In a large bowl, whisk together the eggs, low-fat Greek yogurt, garlic powder, salt, and black pepper until the mixture is smooth and slightly frothy.
- Combine Ingredients: Fold the sautéed mushrooms, spinach, and crumbled feta cheese into the egg mixture, ensuring everything is well combined.
- Fill Muffin Cups: Pour the mixture evenly into the prepared muffin tin, filling each cup about three-quarters full.
- Bake: Place the muffin tin in the preheated oven and bake for 18–20 minutes, or until the tops are puffed, set, and lightly golden. A toothpick inserted in the center should come out clean.
- Cool and Serve: Allow the mini quiches to rest in the pan for a few minutes before gently removing. Serve warm or let cool completely and store for later enjoyment.
Notes
- Ensure not to overfill the muffin cups to prevent spilling during baking.
- You can substitute feta with goat cheese or cheddar for different flavors.
- These mini quiches can be refrigerated for up to 4 days or frozen for longer storage.
- Reheat in the oven or microwave before serving.
- Add herbs like thyme or parsley for extra flavor if desired.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: Mediterranean
Keywords: high protein, spinach, mushroom, feta, mini quiche, breakfast, low fat, Mediterranean, healthy, meal prep
