Quick little quickie!



I love quiche in any way, shape, or form.  It’s comforting to me…the possibilities are innumerable…and they are protein-filled while being fairly low in calories.  A complete meal in a finger food!  (I love LOADED quiche, so I added a little more spinach in the ones photographed.)

These freeze wonderfully, so make lots.  It’s not any more work to do a double batch!

(This is my interpretation but, thanks to Shelly of TheWorldAccordingToEggface for the inspiration and tons of variations!)


1 medium sweet onion, finely diced

2 cloves garlic, minced

2 teaspoons butter

One 10-ounce package frozen, chopped spinach, thawed and squeezed dry

1/2 cup crumbled Gorgonzola cheese

1/4 cup freshly shredded Parmesan cheese

6 eggs

1/2 cup skim milk

1/4 teaspoon salt

1/4 teaspoon salt-free Italian seasoning

1/8 teaspoon black pepper

Dash cayenne pepper

Dash freshly grated nutmeg


In a small saute pan, heat the butter over medium-low heat.  Add the onion and garlic and cook for 10 minutes, or until softened.   Transfer to a bowl and stir in the spinach and cheeses.

In a medium bowl whisk the eggs until frothy.  Whisk in the milk, salt, Italian seasoning, black pepper, cayenne pepper, and nutmeg.

Preheat oven to 350 degrees.  Spray a regular-sized muffin pan (12 count) with vegetable cooking spray.  Divide the spinach mixture amongst the cups.  Pour the egg mixture over the spinach.  Bake for 20-25 minutes, or until puffed and just set.  Makes 12.  (Can also be done in a deep dish pie plate,  mini muffin tins, or custard cups – depending on what serving size you prefer.)

Per each “cup”:  Calories 101, Protein 8g, Fat 6g, NET Carbs 3g, Sugar 1g, Sodium 112mg

14 Comments Add yours

  1. Kathy says:

    These photos look like there’s a crust of some sort, but I don’t see it in the recipe. Did you use a crust? Is that cheese I’m seeing?

    1. Linda says:

      Nope, no crust!

      I sprayed a regular muffin pan with PAM – it was NOT non-stick, so they got a little beat up trying to get them out. I actually like quiche better without a crust. Seems to show off the flavors better…to me, at least!

    2. Linda says:

      The bottom photo shows it in a better view!

  2. suzanne says:

    Can a different type of cheese be used? Not a big fan of gorganzola. Maybe feta?

  3. amazing recipe! i tried it and it turned out beautifully! 🙂 thanks so much for sharing!! i’m linking your site to my blog!!


  4. allabouttwenties.blogspot.com 🙂 check it out!

  5. Candi Noftz says:

    I made these today, I am not a fan of blue cheese BUT i decided since i have had steak and Gorgonzola so I figured I would give it a shot. I didnt tell my family what Gorgonzola was exactly so they would at least TRY them. Well, I am here to say that they were a huge hit 🙂 My 12yr old even wanted more. They are great. The cheeses melt and blend wonderful. I have never made or ate quiche before and am not even a big fan of eggs but I am making this and more like it ! that is for sure 🙂 Thanks so very much for helping me broaden not only mine but my families horizons as well.

  6. I want these NOW!!! I am so excited to make them. xo

  7. I was on pinterest and I put a search in for quinoa. Your delicious quinou burgers came up, we made them Fri night and last night lol, they were that good. So now I am perusing your blog and finding a million recipes I want to make! These are next on my list. BTW your quinoa recipe went viral in my little world lol, so many people making it, reposting, etc.


  8. Emily says:

    Can these be baked in cupcake liners??

    1. Linda says:

      Yes, they can…I would still spray them with PAM though!

      1. Emily says:

        Great! I think I’m going to try them with feta 🙂

  9. Steph says:

    Is there a way to make these with a crust without making them super fat? I like the idea of healthy quiche, but I adore the buttery-flaky crust.

    1. Linda says:

      Steph…I hear ya, sister!!! The crust has always been my favorite part of pie or quiche!

      I haven’t found a flaky, scrumptious crust that is low fat, but maybe using some light marg like I Can’t Believe It’s not Butter would work?

      (It’s the carbs from the flour that get me, so when I DO make a crust I use regular shortening and have just a little bit of the crust, then eat the filling. Not as much fun…but a couple bites, for me, is better than nothing, sometimes!)

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