These crustless mini spinach and feta quiches are gluten-free, grain-free and baked in a muffin tin. They make a versatile option for breakfast, brunch or packed lunches.
Looking for something other than sandwiches for lunchboxes, or a quick grab-and-go breakfast for busy mornings? These mini spinach and feta quiche bites are an excellent choice.
They capture the familiar flavour of spinach and feta pie without the crust. Essentially, it’s the classic spinach-feta filling baked in mini muffin tins: simple, satisfying and full of cheesy, savory flavour.
Perfect for adults, kids and toddlers, these bites are also ideal for entertaining. The recipe yields a large batch and they freeze well, so you can prepare a batch ahead for easy breakfasts, lunches or snacks.
Ingredients Needed
These cheesy spinach bites use a short list of simple ingredients:
- Frozen spinach
- Spring onions (green onions)
- Garlic
- Eggs
- Feta
- Parmesan
- Parsley
- Lemon zest
- Salt & pepper
Fresh or frozen spinach?
Both fresh and frozen spinach work. Frozen is convenient and quick; fresh spinach needs to be wilted or blanched and squeezed dry before mixing.
- Frozen: Add directly to the pan or thaw briefly to reduce cooking time.
- Fresh: Steam or blanch, then squeeze out excess liquid before using.
How to make mini spinach and feta quiche bites
Follow these steps for consistently tasty mini quiches.
- Sauté: Warm a little olive oil in a large pan over medium heat. Gently sauté sliced spring onions and minced garlic until softened.
- Wilt spinach: Add spinach and chopped parsley and cook on low for 8–10 minutes, until the spinach is soft and most of the moisture has cooked off.
- Season: Stir in lemon zest and season with salt and pepper. Remove from heat and let the mixture cool.
- Prepare tray: Preheat the oven to 160°C (350°F). Grease a mini muffin tin with oil or nonstick spray.
- Whisk eggs: In a large bowl, whisk the eggs until combined.
- Combine: Fold the cooled spinach mixture into the eggs, then add crumbled feta and grated Parmesan. Mix until evenly distributed.
- Fill and bake: Spoon the mixture into the mini muffin cups, filling each about 90% full. Bake 20–30 minutes, or until the eggs are set and the edges are lightly golden.
- Cool: Allow the quiches to cool slightly, then run a knife around the edges to release them. Serve warm, or cool completely for storage.
Why mini crustless quiches are great for families
- Customizable: Swap cheeses, herbs or greens to suit tastes — try kale in place of spinach or cilantro instead of parsley.
- Kid-friendly: Easy for little hands to hold; great for kids to help prepare.
- Make ahead: These freeze and reheat well, so you can prepare a batch for busy mornings.
- Lunchbox-friendly: Bite-sized and a nutritious alternative to sandwiches.
Spinach Nutrition Facts
Spinach is rich in vitamins A, C and K, folate and minerals such as calcium. It provides antioxidants and plant compounds that support overall health, including bone, skin and immune function.
How to store and reheat quiches
- Fridge: Store crustless mini quiches in an airtight container for 3–4 days.
- Freezer: Cool completely, then freeze in a freezer-safe bag or container for up to 4 months.
- Reheat: Reheat on a baking sheet in a low oven for 5–10 minutes until warmed through, or microwave briefly until hot.
More healthy veggie recipes to try
Sweet Potato Quinoa Bites (Gluten-free + Vegan)
Baked Broccoli Pumpkin Tots
Baked Sweet Potato Zucchini Tots (Paleo + Vegan)
If you try this crustless mini spinach and feta quiche recipe or have questions, feel free to leave a comment and a rating. I love hearing feedback and variations you try.
Mini Spinach Feta Quiche Bites
- Author: Caitlin Rule
- Total Time: 45 minutes
- Yield: 32 quiches
Description
Crustless mini spinach and feta quiches — gluten-free, grain-free and baked in a muffin tin. Ideal for breakfast, brunch or packed lunches.
Ingredients
- 14 oz / 400 g frozen spinach
- 2 spring onions, sliced
- 2 cloves garlic, minced
- ½ cup parsley, chopped
- ¼ teaspoon sea salt
- Freshly ground black pepper, to taste
- 1 teaspoon lemon zest, finely grated
- 6 large eggs, lightly beaten
- ½ cup feta cheese, crumbled
- ¼ cup grated Parmesan cheese
Instructions
- Heat a little olive oil in a large pan over medium heat. Sauté spring onions and minced garlic until tender.
- Add spinach and parsley, and cook on low for 8–10 minutes until the spinach is wilted and most moisture is gone.
- Stir in lemon zest, season with salt and pepper, then set aside to cool.
- Preheat oven to 160°C (350°F) and grease a mini muffin tray.
- Whisk the eggs in a large bowl.
- Mix cooled spinach with eggs, then add feta and Parmesan and combine.
- Fill muffin cups about 90% full and bake 20–30 minutes, until set.
- Let cool slightly, run a knife around edges and remove. Serve or store for later.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Appetizer
- Method: Bake
- Cuisine: Mediterranean