Mini Spinach Egg Cups (Printable)

Protein-packed spinach and cheese egg cups baked to perfection for a wholesome start or snack.

# 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 the oven to 350°F. Grease a 12-cup muffin tin with nonstick spray or line with silicone liners.
02 - In a skillet over medium heat, cook the onion and bell pepper for 3 to 4 minutes until softened. Add spinach and cook until wilted, about 2 minutes. Remove from heat and allow to cool slightly.
03 - In a large mixing bowl, whisk together eggs, milk, salt, black pepper, and nutmeg until well blended.
04 - Fold shredded cheese, grated Parmesan, and chopped fresh herbs into the egg mixture.
05 - Add the cooled spinach and vegetable mixture to the egg mixture and stir until evenly combined.
06 - Pour the combined mixture evenly into the prepared muffin cups, filling each about three-quarters full.
07 - Bake in the preheated oven for 18 to 22 minutes until the quiches are puffed and set in the center.
08 - Let the mini quiches cool for 5 minutes, then gently loosen edges with a knife and remove from the tin. Serve warm or at room temperature.

# Expert Advice:

01 -
  • They taste like comfort food but pack more protein than you'd expect, so you actually stay full.
  • Bake a batch on Sunday and coast through the week with grab-and-go breakfasts that feel homemade.
  • Naturally gluten-free, endlessly customizable, and honestly impressive to serve at brunch without the fuss.
02 -
  • Don't skip cooling the vegetable mixture—I learned this the hard way when scrambled bits ended up in my quiches instead of a smooth custard.
  • Fill the cups only three-quarters full, not to the brim, or they'll overflow and stick to your tin like they're determined to ruin your day.
  • They're actually better after a day in the fridge, so making them ahead isn't a compromise—it's a strategy.
03 -
  • Use quality cheese—it makes a noticeable difference in flavor and how creamy they turn out.
  • If your oven runs hot, check them at 18 minutes instead of waiting the full 22; overbaking makes them rubbery.
  • A pinch of nutmeg is your secret weapon; it's barely detectable but somehow makes everything taste more sophisticated.
Go Back