These Spinach Quiche Muffins are an easy, healthy, and portable breakfast or snack option packed with protein, fiber, and nutrients. Perfect for meal prep, these muffins are customizable and great for a low-carb, high-protein diet.
**Ingredients:**
– 1 tablespoon coconut oil (or olive oil for a milder flavor)
– 2 cups fresh baby spinach (or 1 cup if you prefer less spinach)
– 7 eggs (or 1 ¾ cup of egg whites or egg substitute; for a healthier version, use 1 ¾ cup of liquid egg whites plus 1–2 whole eggs)
– 8 oz package baby bella or white mushrooms (sliced or diced small)
– ¼ cup finely diced red bell pepper (optional, for added color and flavor)
– Salt and pepper (to taste)
– ½ teaspoon garlic powder (optional)
– ½ teaspoon onion powder (optional)
– ¼ cup shredded cheese (optional, for added richness, like cheddar or feta)
**Instructions:**
**1. Preheat the Oven:**
Preheat your oven to 375°F (190°C). Grease or line a 12-cup muffin tin with muffin liners.
**2. Cook the Vegetables:**
– Heat the coconut oil in a large skillet over medium heat.
– Add the sliced mushrooms and cook for about 5-7 minutes, stirring occasionally, until they release their moisture and become tender.
– Add the spinach to the pan with the mushrooms, and sauté for 1–2 minutes until the spinach wilts.
– If using, stir in the diced red bell pepper and cook for another minute.
– Remove the skillet from the heat and allow the mixture to cool slightly.
**3. Prepare the Egg Mixture:**
– In a large bowl, whisk together the eggs (or egg whites and whole eggs), salt, pepper, garlic powder, and onion powder.
– Once the vegetable mixture has cooled, fold it into the egg mixture, ensuring everything is evenly combined.
**4. Fill the Muffin Tin:**
– Pour the egg and vegetable mixture into the prepared muffin tin, filling each cup about ¾ full.
– If desired, sprinkle a small amount of shredded cheese over the top of each muffin for extra flavor.
**5. Bake:**
– Bake the quiche muffins in the preheated oven for 20-25 minutes, or until the eggs are set and a toothpick inserted into the center comes out clean.
– Allow the muffins to cool in the tin for a few minutes before removing them.
**6. Serve:**
– Serve warm, or let them cool completely and store in an airtight container in the refrigerator for up to 5 days.
**Notes & Tips**
– **Vegetable Variations:** Swap in other vegetables like zucchini, broccoli, or kale for variety. Sauté high-moisture veggies to prevent sogginess.
– **Cheese Options:** Add feta, mozzarella, or goat cheese for extra flavor, or skip the cheese for a dairy-free option.
– **Meal Prep:** Store in the fridge for up to 5 days or freeze for longer storage. Reheat in the microwave for 30-60 seconds.
– **Grease the Pan Well:** Use coconut oil or non-stick spray, especially without muffin liners. Silicone muffin tins are also a great option.
– **Low-Carb Option:** Omit the red bell pepper and cheese for a lighter, low-carb version.
– **Add Herbs:** Include fresh or dried herbs like basil, thyme, or parsley for extra flavor.
**Serving Suggestions**
– **Side Dishes:** Serve with fruit, a light green salad, Greek yogurt, or avocado slices.
– **For Kids:** Great for kids as a sneaky way to include veggies. Use a mini muffin tin for kid-sized portions.
**Servings**
This recipe yields 12 muffins and serves 6-12 people, depending on portion size (2 muffins per person for a full meal or 1 muffin for a snack).
Enjoy your nutritious and tasty Spinach Quiche Muffins!