Spinach Quiche Muffins Recipe

Spinach Quiche Muffins Recipe

These Spinach Quiche Muffins are a delicious, savory snack or meal option. Packed with protein and veggies, they are a great grab-and-go option for breakfast or lunch. They can be made ahead and refrigerated or frozen, making them a versatile choice for meal prepping. With a combination of eggs, spinach, cheese, and a muffin form, they’re perfect for those seeking a healthier quiche alternative.

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Ingredients:

• 1 tablespoon olive oil (for sautéing)
• 1 small onion, finely chopped
• 2 cups fresh spinach, chopped (or 1 ½ cups frozen spinach, thawed and drained)
• 1 cup shredded cheese (cheddar, mozzarella, or a mix of your choice)
• 8 large eggs
• ½ cup milk (dairy or non-dairy)
• 1 teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 cup cooked and crumbled bacon or sausage (optional)
• 1/3 cup flour (optional, for extra fluffiness)
• Muffin tin (12-count size)
• Non-stick spray or muffin liners

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Instructions:

1. Preheat your oven to 350°F (175°C). Lightly grease or line a 12-count muffin tin with muffin liners.
2. Sauté the vegetables:
   • Heat the olive oil in a skillet over medium heat. Add the finely chopped onion and cook for about 3-4 minutes until soft and translucent.
   • Add the spinach and cook for an additional 2-3 minutes until wilted (if using fresh spinach). For frozen spinach, just heat through after draining excess moisture.
3. Prepare the egg mixture:
   • In a large bowl, whisk together the eggs, milk, garlic powder, salt, and black pepper.
   • Add the cooked onion and spinach mixture into the egg mixture and stir to combine.
4. Add cheese and meat (optional):
   • Fold in the shredded cheese and crumbled bacon or sausage (if using). If you’re using flour, add it in and mix it well for extra fluffiness.
5. Fill the muffin tin:
   • Evenly divide the mixture between the 12 muffin cups, filling each about ¾ of the way full. If you have any leftover cheese, sprinkle some on top of each muffin.
6. Bake:
   • Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean and the tops are slightly golden.
7. Cool and serve:
   • Let the muffins cool in the pan for about 5 minutes before transferring them to a wire rack to cool completely. Serve warm or at room temperature.

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Notes:

• Substitutes: You can swap spinach with other greens like kale, arugula, or swiss chard. You can also use plant-based cheese for a dairy-free option.
• Frozen spinach: Be sure to thaw and squeeze out as much moisture as possible if you use frozen spinach. Excess moisture can affect the texture of the muffins.
• Make ahead: These quiche muffins can be made ahead and stored in the fridge for up to 4 days or frozen for up to 2 months. Reheat in the microwave for 30 seconds to 1 minute.
• Adding protein: For a more filling meal, you can add cooked chicken, turkey sausage, or any leftover meat. You can also make them vegetarian by omitting the bacon or sausage.

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Tips:

• If you like your muffins a little fluffier, add a teaspoon of baking powder to the egg mixture for extra rise.
• For a low-carb option, use almond flour instead of regular flour.
• Serve these muffins with a side of mixed greens or a fresh fruit salad for a complete meal.

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Servings:

Makes 12 muffin-sized servings.

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Nutritional Info (per serving):

(Note: Nutritional values may vary depending on the ingredients used.)

• Calories: ~150-200 calories
• Protein: 10-12g
• Carbohydrates: 3-6g
• Fat: 10-14g
• Fiber: 1-2g
• Sugar: 1g
• Sodium: 200-350mg
• Calcium: 120-160mg
• Iron: 1.5-2mg

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Benefits:

• High in Protein: Thanks to eggs and cheese, these muffins offer a good dose of protein, which is great for muscle repair and keeping you full.
• Packed with Veggies: Spinach is loaded with vitamins A, C, and K, as well as folate and iron, all of which support immune function and bone health.
• Low Carb: These muffins are naturally low in carbohydrates, especially if you leave out the flour.
• Meal Prep Friendly: These can be made in advance and stored in the fridge or freezer for a quick breakfast or snack throughout the week.

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Q&A:

Q: Can I make these muffins ahead of time?
A: Yes! These muffins are great for meal prep. You can store them in an airtight container in the fridge for up to 4 days or freeze them for up to 2 months.

Q: Can I use frozen spinach?
A: Absolutely! Just be sure to thaw and drain any excess moisture from the spinach before using it in the recipe to prevent the muffins from becoming soggy.

Q: Can I use a different type of cheese?
A: Yes! Feel free to substitute with any cheese of your choice, such as mozzarella, Swiss, or goat cheese. Different cheeses will bring unique flavors to the muffins.

Q: Are these muffins gluten-free?
A: These muffins are not inherently gluten-free if you use regular flour. However, you can swap the flour with a gluten-free flour blend to make them suitable for gluten-sensitive diets.

Q: How can I make these muffins spicier?
A: To give them a kick, you can add some chopped jalapeños, red pepper flakes, or a dash of hot sauce to the egg mixture.

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Enjoy these savory spinach quiche muffins as a delicious, protein-packed option to keep you energized throughout the day!