By Kim Hardesty
These Spinach Feta Quiche Muffins make low carb breakfast and snacking easy. They are perfect for any ketogenic diet and taste amazing!
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I’m still visiting at my parents house in Texas and having such a great time. My son has been playing catch and soccer with his cousin and my daughter has been interacting with “Princess Kristen” who just turned two last Thursday. Let me tell you, this is what it’s all about… watching your children play with your siblings children and then the grandparents doing what they do; loving, supporting, laughing, comforting. Although I miss my husband during this yearly Spring trip, I left him in good hands with a double batch of these tasty low carb spinach feta quiche muffins.
It’s no secret that I love a good low carb quiche. I’ve published at least 6 low carb quiche recipes on the blog in the last year and a half, with the most popular being a low carb, crustless bacon and spinach quiche. It’s my favorite for everyday eating. In fact, I ate it almost every day for over a year because it’s easy to make and oh, so delicious. I’m like that, I can eat the same thing over-and-over, if it’s good, and not get tired of it.
But sometimes I have to change it up!
I decided it was time for the spinach bacon quiche to meet my all time favorite spinach artichoke dip and have a love child. These feta spinach quiche muffins are the best of both worlds. They are easy to prepare, convenient for snacking and great for freezing. Although they are small they pack a mighty wallop of flavor. Were talking sweet from the ham, salty and tangy from feta cheese, and an overall great seasoned flavor from onion, garlic, dry sherry and a hint of red wine vinegar. All of these tastes combine to make these spinach feta quiche muffins the perfect little ketogenic breakfast package for your low carb diet.
The quiches are cooked in a muffin tin using ham as the crust. It doesn’t actually become crispy, but it helps keep the muffin tin mess free and contributes a lot of flavor. I didn’t use any special ham, just a very thinly sliced prepackaged sandwich ham I found in the refrigerated grocery aisle. I replaced the heavy cream with cream cheese and seasoned the quiche similarly as I did the spinach artichoke dip.
If you aren’t into super cute muffin quiches then give these great recipes a try:
- Spinach Bacon Onion Crustless Quiche
- Ham Quiche Lorraine with Caramelized Onions (perfect for brunch)
These Spinach Feta Quiche Muffins are 2 net carbs each!
Low Carb Spinach Feta Quiche
These Spinach Feta Quiche Muffins make low carb breakfast and snacking easy. They are perfect for any ketogenic diet and taste amazing!
5 from 8 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: fast and easy
Prep Time: 10 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 40 minutes minutes
Servings: 12
Calories: 148kcal
Author: lowcarbmaven.com
Ingredients
Frying Pan
- 1 tablespoon olive oil butter, ghee or bacon grease
- ½ cup onion, small dice (2 oz)
- 1 clove garlic, minced
- 4 ounces cream cheese softened until "melty" in the microwave
- 3 tablespoons dry sherry
- 1 teaspoon red wine vinegar
Medium Bowl
- 10 ounces frozen spinach thawed and squeezed dry
- 6 large eggs
- 4 ounces feta cheese cumbles
- 1 cup mozzarella cheese, shredded (4 oz)
- 2 teaspoons Dijon mustard
- ½ teaspoon garlic salt
- ¼ teaspoon salt
- ½ teaspoon pepper
- 6 ounces thin deli ham, (12 thin slices)
Instructions
Preheat oven to 350 and place the rack in the middle position. Spray a 12 hole muffin pan with baking spray and line with 1 piece of ham per each muffin well.
In a medium frying pan, saute the onions and garlic until translucent. Then add the sherry, cooking until the alcohol smell burns off. Add the vinegar and then the melty cream cheese. Stir until the cream cheese has fully melted and the ingredients are thoroughly mixed.
While the onions are sauteeing, add the remaining ingredients to the medium bowl and mix thoroughly. When the onion-cream cheese mixture is ready, add it to the bowl and mix with a hand mixer until blended.
Divide the spinach feta quiche mixture evenly between the 12 cups, spooning it right into the ham lined muffin wells. I find that a ⅓ cup measure works perfectly.
Bake for 30 minutes or until cooked through. Cool completely and store in the refrigerator in an airtight container or freeze. Thaw in the refrigerator and reheat in the microwave.
Makes 12 quiches at 2 net carbs each.
Notes
Nutrition Facts Low Carb Spinach Feta Quiche Amount Per Serving Calories 148Calories from Fat 99 % Daily Value* Fat 11g17% Saturated Fat 6g38% Polyunsaturated Fat 1g Monounsaturated Fat 4g Cholesterol 133mg44% Sodium 366mg16% Potassium 149mg4% Carbohydrates 3g1% Fiber 1g4% Protein 8g16% Vitamin A 2200IU44% Vitamin C 8.3mg10% Calcium 150mg15% Iron 1.3mg7% * Percent Daily Values are based on a 2000 calorie diet.
Nutrition
Calories: 148kcal | Carbohydrates: 3g | Protein: 8g | Fat: 11g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 133mg | Sodium: 366mg | Potassium: 149mg | Fiber: 1g | Vitamin A: 2200IU | Vitamin C: 8.3mg | Calcium: 150mg | Iron: 1.3mg
More Low Carb Keto Breakfast Recipes
- Keto Avocado Pudding
- Keto Ham and Asparagus Quiche
- Low Carb Lemon Poppy Seed Scones
- Coconut Flour Pancakes (Keto)
How to Love Your Low Carb Keto Diet
Secrets, tips & recipes to keep you on track!
Reader Interactions
Comments
Karen Hay
I am just trying these today… Question, I only have my hubby and myself at home…what would be the best way to store these after cooking for future breakfasts. I was thinking of freezing them, then placing them in vacuum sealed freezer bags. This way the vacuum sealing won’t smoosh them.
Reply
Kim Hardesty
Hi Karen. I freeze individual pieces all the time, thaw them in the fridge overnight and reheat in the microwave the next day. -Kim
Reply
Susan
Made the quiche as is, also made it with cut up ham and sprinkled on top and pushed into mixture. I also made it with no ham at all.
I just sprayed the pan and pored the mixture in.
All of them came out wonderfulReply
Teresa McKernan
Took this to a party and 8/8 people said this was the best quiche they had ever tasted. Instead of ham, I just used compostable cupcake liners. I cooked a little lower and a little longer and it carmelized a little. Was absolutely delicious
Reply
Kim Hardesty
I'm so happy it was well received, Teresa. Thanks for coming back to let me know. Have a wonderful week. -Kim
Reply
Lily
Hello! Thank you for sharing this recipe! I’m looking forward to making it for my family this weekend. I was wondering if instead of ham, could I line the muffin pans with uncooked bacon? Could that work?
Reply
Kim Hardesty
Hi Lily, great question. No, the bacon wouldn't cook all the way. Could you par-cook it in the oven first, maybe half way, then line the muffin tins? This would also reduce the amount of fat that may pool in the muffin cups. You can also just leave the meat out. I used it as a preventative for sticking. I hope this helps. -Kim
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Lily
Oh ok! I will try cooking without the meat! Thank you for your help!
Reply
Susan Key
Hi, apologies if I have missed this, but what is the net carb amount per serving please.
SueReply
Kim Hardesty
Hi Sue! To calculate net carbs, subtract fiber from carbohydrates. The net carbs for this recipe is 2g Net Carbs per each quiche muffin. -Kim
Reply
Gail
Could turkey slices be used instead of ham or would that be too dry?
Reply
Kim
Sure, Gail. -Kim
Reply
Dee
Can I omit the ham and just bake them without it?
Reply
Kim
Sure, Dee. -Kim
Reply
Brit
How do you store them to keep them from getting soggy? Thanks! They're delicious
Reply
Kim
See AlsoSpicy Potato Egg Salad BakeHi Brit. They freeze nicely in a ziploc bag. I usually keep them in an airtight container in the fridge with a piece of waxed paper between layers. I'm glad you like the recipe. -Kim
Reply
Sarah
Is the serving size one piece
Reply
Kim
Yes, one piece, Sarah. -Kim
Reply
Merry
Yum, yum and yum! This was a great recipe! Thx for sharing. I made it in a regular pie pan, in which I should have doubled it, because it was so awesome! This will definitely be in my regular rotation of meals.
Reply
Pau
Hi! What exactly is "cream cheese"? Is it Philadelphia? Sorry I'm french =)
Reply
Kim
Hello Pau! Yes, cream cheese is Philadelphia cream cheese which is soft, creamy, and a little tart. It melts nicely and creates a nice base for creamy low carb sauces. -Kim
Reply
Becky$
Starbucks has something similar (called
Sous vide so they can charge a lot!) and they use
bacon as the base. I can’t wait to try these bc I’ve
been spending my kid’s’ inheritance by buying those daily!Reply
Stanley
I live in the UK. I find. As I am the only one doing the diet your recipes very appealing but, they contain ingredients that are alien to me. they are not in our shops. do you do a version with ingredients common to the UK. I can source some of your ingredients on-line but it will not be cost effective. can you help please
Reply
Kim
Hi Stanly. I'm sorry you are having a hard time finding ingredients. Sukrin is found in the UK and is my preferred sweetener, but you can also also use your favorite low carb sweetener. I also like their low carb flours and sugar-free chocolates and jams. You can always ask me about substitutes and I am happy to help. Have a wonderful day. -Kim
Reply
Andrea
Hi Kim! Can you please tell me the grams or ounces for the cream cheese? I'm not sure the standard package sizes are the same in my part of the world! (Australia). Thanks!
Reply
Kim
Hi Andrea. I added the info you requested. Let me know if I missed anything. I'm so excited that you will be trying this recipe. It is truly one of my favorites. I hope you enjoy it. Have a great week! -Kim
Reply
Lynn Walpole
Can you substitute the cream cheese with feta or goats cheese? Sounds delicious.
Reply
Kim
Lyn, the texture and taste of the feta are different than cream cheese, but you could try it. It might be good, just lacking that salty-tangy flavor. I'll be interested to know how you like it. Have a nice weekend. -Kim
Reply
Karen
I bet goat cheese would give it the same creaminess.
Reply
Deborah
This are FABULOUS. Really. I have been making other breakfast muffins/ crustless quiches but these beat them all out. Wasn't sure I wanted so much spinach first thing in the morning, but boy was I wrong. Loved these.
I did a tiny tweak and added a 1/4 tsp of dill per the feta thing, and a pinch of nutmeg (again, pretty standard in savory quiches). So fabulous and so filling. Took your suggestion and greased the muffin cups with bacon fat as well. And lining the cups with ham....wow. What a perfect little package.
Have seen comments about freezing....how do they freeze and reheat....would love to know.
Can't recommend these enough.
Reply
Kim
Hi Deborah. I'm so glad you liked these, we did too! I love putting nutmeg with spinach - a classic, and I bet the dill with the cheese was a nice compliment in flavor. These freeze and reheat great! I've made double batches before and frozen the other. Thanks so much for leaving a comment! Enjoy your week! -Kim
Reply
Cindy
Hi, I was wondering what I could use in place of the dry sherry, as I don't have any and was planning to make this today?
Reply
Kim
Hi Cindy. You can try dry white wine or dry vermouth if you have them. Can I convince you to purchase some if alcohol is something you aren't against? It gives such a wonderful flavor to foods and only a little is needed. It really makes a difference. If you don't or can't have it, it's no biggie - it just gives it a little more flavor. Thanks for your question. Enjoy the muffins, my husband loves these. Enjoy your day. -Kim
Reply
Beth
These are delicious. Making them for the third time and everyone who has tasted them loved them including my husband who has an aversion to all things healthy! Even doubled the batch and froze some the second time I made them. Thanks for this recipe. Love your website.
Reply
Kim
Beth, I'm so glad you guys are liking them - even the hubby! Lol. I'm glad to hear that the recipes doubles nicely. Thanks so much to taking the time to leave a comment. Have a wonderful week. -Kim
Reply
karrie @ Tasty Ever After
All my favs in one little muffin! I absolutely adore spinach, feta, and ham and could probably eat them every day. Loving your healthy and easy recipe. Will try it very soon! :)
Reply
Kim
Thanks Karrie, nice to meet you! I hope you enjoy the muffins! :) - Kim
Reply
Kate @ Framed Cooks
Well, these are ADORABLE and the perfect thing to make when you don't feel like sharing your quiche! (I never feel like sharing my quiche!) Pinned!
Reply
Kim
Kate, thank you. For me, quiche is the perfect breakfast and little quiches make it fun. Thanks for the comment and for pinning! -Kim
Reply
demeter | beaming baker
So glad to hear you're having a good time in Texas, Kim! :) "Loving, supporting, laughing, comforting:" I wholeheartedly agree. Don't you just love those moments in life when everything is so calm, peaceful and just right? Everything just seems to fall in place. Meanwhile, your husband sure is lucky that you cooked up a batch of these amazing quiche muffins for him before you left. Love how you created such an awesome, low-carb goodie. Living up to your blog name! Nice. :)
Reply
Kim
Thank you Demeter for the compliment. We had the best time together. My husband didn't leave me any of the quiches! I look forward to making them again this weekend. Thanks for commenting. Have a wonderful day. -Kim
Reply
Kathy @ Beyond the Chicken Coop
Yum! These look delicious! These would be great to pop in my lunch for a mid-morning snack at work!
Reply
Kim
Thanks so much Kathy! -Kim
Reply
April
You might want to add ham to the ingredients for people who use the ingredients to plan their shopping list. I'll have to give this recipe a try when I have some ham slices.
Reply
Kim
Oops! Did I leave it out? Thanks April for letting me know! Have a nice day! -Kim
Reply
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