Crustless Spinach Feta Quiche

Mini crustless spinach quiches

Mini Crustless Spinach Quiches!

One of Chef Kenzie’s favorite quick-and-easy recipes are these adorable mini crustless spinach quiches! Not only are these mini quiche muffins absolutely fun for all ages – but they’re also a convenient snack. Want more…they can also be a full meal that can be frozen, thawed, and taken with you on-the-go.

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Crustless Spinach Quiche Muffins

The quiche recipes in our book feature our delicious, flaky “Grain Free Crust” – however, if you’re feeling like you need a quicker-prep option, you can omit the slow carbohydrate crust then mix a few beans into your batter and garnish with a few slices of avocado instead. In addition, baking these in muffin cups makes them even easier to serve and take with you. We like silicone muffin tins for easier clean up.

Ratios: To balance ratios, add 1 1/2 cups of cooked beans to the batter AND topping each serving of quiche off with 1/2 an avocado (or, 3 avocados per recipe).

Chef Kenzie’s Pro Tip: Blend white beans with the eggs for a smooth texture in your crustless spinach quiche.

Crustless Quiche Recipe Variations

Try turning any of our quiche recipes into egg muffins or mini egg muffins. Try one of the quiches from Always Delicious pp. 92-95 or turn Dr. Ludwig’s Favorite Frittata from Always Hungry? pg. 225 into a mini quiche recipe.


Kids LOVE these mini bites for snacks, breakfasts, or lunches. They also enjoy mixing and pouring them. Let your kids choose ingredients that they love for the egg muffins. It will even result in the pickiest eaters finding (or creating) flavors they like.

Looking for Quick-and-Easy Recipe Ideas?

Check out our downloadable meal planning classes. Each class comes with an eBook including a Specialized One-Week Meal Plan and Prep Sheet, or Specialized Recipes, as well as Additional Resources prepared by Chef Dawn Ludwig and Chef Kenzie Osborne. Each class also has the option to add-on downloadable presentation slides for more recipes and extra resources.

Crustless quiche muffins

Crustless Spinach Feta Quiche

Kenzie Osborne
Looking for a quick-and-easy crustless version of our Spinach Feta Quiche? (Always Delicious pg. 92). Chef Kenzie has put together a recipe for cute mini quiche muffins for you to grab-and-go when you're in a rush!
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Appetizer, Breakfast, Snack
Cuisine French
Servings 4 servings


  • 1 ½ cups cooked white beans
  • 8 eggs
  • 8 ounces spinach, chopped
  • ¼ tsp salt, or to taste
  • ¼ tsp ground black pepper
  • 4 ounces feta cheese


  • Preheat oven to 350°F.
  • Place white beans and eggs in a large bowl. Blend with an immersion blender (or a high power blender) until smooth. OPTIONAL: Omit this step and leave beans whole. Whisk the eggs first, then mix the white beans into the batter.
  • Add the spinach, salt, pepper, and feta cheese to the batter. Mix until incorporated.
  • Grease about 32 mini muffin tins. Distribute the egg batter evenly among mini muffin tins.
  • Bake for about 15 minutes, until the edges of the muffins are lightly browned and the eggs are fully set.
  • Remove from oven. For each person: Serve 8 mini muffins with 1/2 avocado (or about 1/2½ tablespoon of guacamole per muffin).


Spinach Feta Quiche (1 Serving - about 8 mini muffins)

Fat: 26g
Carbohydrates: 28g
Protein: 25g
Calories: 440

Spinach Feta Quiche (Phase 1 Full Meal)

Omit avocado topping. Serve each portion with a side of 1/2 cup berries, 1/2 cup plain, whole-milk Greek yogurt, and 1 tablespoon cashews. 
Fat: 26g (45%)
Carbohydrates: 36g (27%)
Protein: 37g (28%)
Calories: 520

Spinach Feta Quiche (Phase 1 Full Meal, Variation 2)

Serve each portion with 1/2 cup berries.
Fat: 26g (50%)
Carbohydrates: 34g (29%)
Protein: 25g (21%)
Calories: 460
Keyword Grain-Free, Phase 1, Quick and Easy
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