Low Calorie Mini Mushroom Quiche

Mushroom Mini Quiches are a wholesome, grab-and-go breakfast or brunch option that’s as delicious as it is versatile. Filled with earthy mushrooms, sautéed spinach, caramelized onion, and creamy Gruyère cheese, these mini quiches bake up light, fluffy, and packed with flavor. Perfect for meal prep, a brunch platter, or even a protein-rich snack.

Why You’ll Love This Recipe

These mini quiches are convenient, portable, and customizable. They’re naturally low-carb, full of protein, and nutrient-dense thanks to spinach and mushrooms. Unlike a traditional quiche that requires a crust and a pie dish, these bake quickly in a muffin tin and portion perfectly into individual servings. You can enjoy them warm from the oven or reheat them for a quick breakfast throughout the week.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• extra-virgin olive oil

• fresh mixed wild mushrooms (such as oyster and shiitake), sliced

• yellow onion, thinly sliced

• garlic, minced

• fresh thyme, minced

• fresh spinach, coarsely chopped

• large eggs

• whole milk

• Dijon mustard

• salt

• ground pepper

• shredded Gruyère cheese

Directions

1. Preheat oven to 325°F (165°C). Coat a standard 12-cup muffin tin with cooking spray.

2. Heat olive oil in a large nonstick skillet over medium-high heat. Add mushrooms in an even layer and cook undisturbed for 4 minutes until browned. Stir and cook another 5 minutes until tender.

3. Add onion and cook about 4 minutes until softened. Stir in garlic and thyme, cooking until fragrant, about 2 minutes.

4. Add spinach and cook until just wilted, about 2 minutes. Remove skillet from heat.

5. In a large bowl, whisk together eggs, milk, Dijon mustard, salt, and pepper. Stir in Gruyère cheese and the mushroom-spinach mixture.

6. Divide evenly among the prepared muffin cups.

7. Bake uncovered for about 30 minutes, until puffed and set.

8. Remove from the pan and serve warm, or cool for meal prep storage.

Servings and timing

This recipe makes 12 mini quiches (about 6 servings).
Prep Time: 35 minutes
Cook Time: 30 minutes
Additional Time: 30 minutes (cooling/resting)
Total Time: 1 hour 5 minutes

Variations

• Different cheeses: Swap Gruyère with sharp cheddar, mozzarella, or feta for a flavor twist.

• Add protein: Include diced ham, turkey bacon, or cooked sausage for extra heartiness.

• Herb swap: Replace thyme with basil, parsley, or oregano for a different flavor profile.

• Vegan option: Use plant-based eggs and dairy-free cheese for a vegan-friendly version.

• Veggie-loaded: Add bell peppers, zucchini, or roasted tomatoes for more color and nutrients.

Storage/Reheating

Storage: Store cooled mini quiches in an airtight container in the refrigerator for up to 4 days.
Freezing: Freeze individually on a baking sheet, then transfer to a freezer-safe bag. Keeps up to 2 months.
Reheating: Microwave for 30–60 seconds, or reheat in a 325°F oven for about 10 minutes until warmed through.

FAQs

Can I make these mini quiches ahead of time?

Yes, they’re perfect for meal prep. Bake, cool, and refrigerate or freeze for later.

Do I need to use a muffin liner?

No, just coat the muffin tin well with cooking spray to prevent sticking.

Can I use frozen spinach?

Yes, thaw and squeeze out excess water before adding to the skillet.

What other mushrooms can I use?

Button mushrooms, cremini, or portobello all work well in place of wild mushrooms.

Can I make these crustless quiches dairy-free?

Yes, swap the milk for a nondairy option and use vegan cheese.

How do I know when the quiches are done?

They should be puffed and set in the center. A toothpick inserted should come out clean.

Can I use egg whites instead of whole eggs?

Yes, substitute some or all eggs with liquid egg whites for a lighter option.

What’s the best way to reheat them without drying out?

Reheat gently in the oven at 325°F or cover with a damp paper towel in the microwave.

Can I serve these cold?

Yes, they’re delicious cold as part of a lunch box or picnic spread.

What can I serve alongside these quiches?

They pair beautifully with fresh fruit salad, toast, or a light green salad.

Conclusion

Muffin-Tin Spinach & Mushroom Mini Quiches are a flavorful, healthy, and versatile recipe that works for any occasion. With their tender egg base, savory vegetables, and creamy Gruyère, they’re equally great for a weekend brunch spread or as a quick weekday breakfast. Once you try them, they’ll become a staple in your kitchen rotation.