High-protein Mini Spinach and Feta Quiches
These mini spinach and feta quiches have a soft filling made with eggs and Greek yoghurt, plus red pepper, onion, and oregano for extra flavour. With no pastry, this recipe makes twelve quiches, and a serving is three. Enjoy them warm or cold as a savoury snack, or add them to your Christmas buffet or New Year's table.
Nutrition Nutrition per portion
- Calories 189kcal 108kcal
- Fat 12.4g 7.1g
- Carbs 4.2g 2.4g
- Protein 14.9g 8.6g
- Fibre 1.2g 0.7g
Ingredients
Spoon measurements may change based on how you scoop the ingredients.
For the most accurate results and nutrition info, it’s best to use grams.
Method
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Why I Like this Recipe
I like the contrast between the browned edges and the soft filling. Leaving the feta in small crumbs gives each bite a slightly different balance.
Tips and Variations
- Swap the brown onion for finely diced shallot.
- Try crumbled goat's cheese in place of feta for a different flavour.
- Use dried thyme instead of oregano.
- Add a small pinch of smoked paprika for a smoky note.
- Serve warm or chilled with a cucumber and tomato salad.
- Pair three quiches with wholemeal bread and mixed leaves for lunch.
- If you want smaller bites for a party, use a mini muffin tin and check them earlier because they cook faster. You’ll get more than twelve quiches this way.
Meal Storage
Let the quiches cool, then place them in the fridge within two hours of baking. Store them in an airtight container at 0 to 5°C and eat within 3 days.
Freezer tips
Once the quiches are cold, freeze them spaced apart in a freezer-safe container. Store at minus 18°C or colder and use within 2 months for best quality.
Thaw the quiches overnight in the fridge and eat them within 24 hours after they’re fully defrosted.
Frequently Asked Questions
Yes. Use 100g of frozen spinach, weighed before thawing. Thaw it fully, squeeze out the excess water, and heat it through in the pan with the cooked onion and pepper before adding it to the egg mixture.
Yes. Blend 100g of plain cottage cheese until smooth and use it in place of the Greek yoghurt. The filling may be a little firmer, depending on the cottage cheese.
Egg mixtures expand as they heat and release steam, then settle as they cool. Some sinking is normal for crustless quiches and does not by itself mean they are undercooked.
The recipe uses no flour, pastry or breadcrumbs. Check the labels on the yoghurt, feta and seasonings if you need to avoid gluten.
One quiche contains approximately 63 kcal, based on dividing the mixture evenly into twelve. A serving of three contains 189 kcal and 14.9g of protein.
Closing Note
Serve these quiches on a platter at a Christmas buffet or New Year's party, or enjoy three with wholemeal bread and salad for lunch. If you want a bigger quiche to slice and share, try my tortilla quiche with turkey and fresh salad. For more ideas for the festive table, browse our Christmas and New Year recipes.
- 💪 High Protein
- 🍃 Lighter
- 🍞 Lower Carb
- 🧊 Freezer Friendly
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