• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Low Carb Maven

  • Home
  • About
  • Articles
    • The beginners guide to Keto meal planning (+ a free healthy meal planner!)
    • How to set yourself up for success on your new Keto Diet (free printable)
    • How To Start A Low Carb Diet In 3 Easy Steps!
    • Low Carb Food List (Induction, Keto)
    • Low Carb Diet Beginners Guide
    • Low Carb Sweeteners: Choose What’s Best For You!
    • Best Low Carb Sweetener:The Best Sweeteners & How to Choose Them
    • U.S. to Metric Baking Chart
  • Recipes
  • Submit A Recipe
  • Newsletter Signup
  • Shop on Amazon
Home » Low Carb Spinach Feta Quiche

Low Carb Spinach Feta Quiche

By Kim Hardesty

Pin1.6K
Share1.5K
These Spinach Feta Quiche Muffins make low carb breakfast and snacking easy. They are perfect for any ketogenic diet and taste amazing!

Jump to Recipe          Print Recipe

These Spinach Feta Quiche Muffins taste like spinach artichoke dip and are a breeze to make! | low carb, gluten-free, keto, thm

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!

These Spinach Feta Quiche Muffins taste like spinach artichoke dip and are a breeze to make! | low carb, gluten-free, keto, thm

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)
  • Ham and Arugula Quiche with Creamy Havarti & Smoked Gouda

These Spinach Feta Quiche Muffins are 2 net carbs each!

These Spinach Feta Quiche Muffins taste like spinach artichoke dip and are a breeze to make! | low carb, gluten-free, keto, thm

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 6 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: fast and easy
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 12
Calories: 148kcal
Author: lowcarbmaven.com

Ingredients

Frying Pan

  • 1 tablespoon olive oil butter, ghee or bacon grease
  • 1/2 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
  • 1/2 teaspoon garlic salt
  • 1/4 teaspoon salt
  • 1/2 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 1/3 cup measure works perfectly.
  • Bake for 30 minutes or until cooked through.

Notes

Nutrition Facts
Low Carb Spinach Feta Quiche
Amount Per Serving
Calories 148 Calories 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

About Kim Hardesty

Kim HardestyKim is a self taught cook with over 30 years experience in the kitchen. She develops and tests low carb and keto recipes in her California home. She began her low carb journey in 2009 and at the urging of friends, started blogging in 2014. Kim shares delicious low carb and keto recipes no one would believe are sugar-free. Her recipes are featured in newsstand publications and on sites all over the internet.

View all posts by Kim Hardesty | Facebook | Instagram | Pinterest

Pin1.6K
Share1.5K

Filed Under: Breakfast, Fast & Easy Tagged With: Crustless, Eggs, Feta Cheese, Quiche, Spinach

LCM NEWSLETTER

Join thousands of subscribers to get a FREE low carb recipe e-book, access to special deals, tips, and more!

Thank you!

You have successfully joined our mailing list.

Previous Post: « Easy Moroccan Chicken with Lemons and Olives
Next Post: One-Pot Mediterranean Chicken (Low Carb) »

Reader Interactions

Comments

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    This site uses Akismet to reduce spam. Learn how your comment data is processed.

  1. AvatarGail

    October 6, 2019 at 9:26 am

    Could turkey slices be used instead of ham or would that be too dry?

    Reply
    • KimKim

      October 6, 2019 at 12:14 pm

      Sure, Gail. -Kim

      Reply
  2. AvatarDee

    June 28, 2019 at 7:02 am

    Can I omit the ham and just bake them without it?

    Reply
    • KimKim

      June 28, 2019 at 9:36 am

      Sure, Dee. -Kim

      Reply
  3. AvatarBrit

    May 26, 2019 at 7:58 am

    How do you store them to keep them from getting soggy? Thanks! They’re delicious

    Reply
    • KimKim

      May 26, 2019 at 10:11 am

      Hi 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
  4. AvatarSarah

    May 6, 2019 at 7:51 am

    Is the serving size one piece

    Reply
    • KimKim

      May 6, 2019 at 9:50 am

      Yes, one piece, Sarah. -Kim

      Reply
  5. AvatarMerry

    April 26, 2019 at 5:10 am

    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
  6. AvatarPau

    September 6, 2018 at 7:54 am

    Hi! What exactly is “cream cheese”? Is it Philadelphia? Sorry I’m french =)

    Reply
    • KimKim

      September 6, 2018 at 11:16 am

      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
  7. AvatarBecky$

    August 14, 2018 at 10:44 am

    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
  8. AvatarStanley

    February 7, 2018 at 7:49 am

    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
    • KimKim

      February 7, 2018 at 8:56 am

      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
  9. AvatarAndrea

    March 13, 2017 at 12:03 am

    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
    • KimKim

      March 13, 2017 at 8:39 am

      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
  10. AvatarLynn Walpole

    September 9, 2016 at 6:38 pm

    Can you substitute the cream cheese with feta or goats cheese? Sounds delicious.

    Reply
    • KimKim

      September 9, 2016 at 8:43 pm

      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
  11. AvatarDeborah

    August 23, 2016 at 5:04 am

    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
    • KimKim

      August 23, 2016 at 7:33 am

      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
  12. AvatarCindy

    June 19, 2016 at 9:18 am

    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
    • KimKim

      June 19, 2016 at 11:36 am

      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
  13. AvatarBeth

    April 27, 2016 at 12:28 pm

    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
    • KimKim

      April 27, 2016 at 1:24 pm

      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
  14. Avatarkarrie @ Tasty Ever After

    April 3, 2016 at 8:44 am

    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
    • KimKim

      April 3, 2016 at 9:35 am

      Thanks Karrie, nice to meet you! I hope you enjoy the muffins! :) – Kim

      Reply
  15. AvatarKate @ Framed Cooks

    April 1, 2016 at 5:27 am

    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
    • KimKim

      April 1, 2016 at 7:52 am

      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
  16. Avatardemeter | beaming baker

    March 31, 2016 at 12:09 pm

    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
    • KimKim

      March 31, 2016 at 12:27 pm

      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
  17. AvatarKathy @ Beyond the Chicken Coop

    March 30, 2016 at 6:49 am

    Yum! These look delicious! These would be great to pop in my lunch for a mid-morning snack at work!

    Reply
    • KimKim

      March 31, 2016 at 7:29 am

      Thanks so much Kathy! -Kim

      Reply
  18. AvatarApril

    March 28, 2016 at 8:02 am

    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
    • KimKim

      March 28, 2016 at 9:14 am

      Oops! Did I leave it out? Thanks April for letting me know! Have a nice day! -Kim

      Reply

Primary Sidebar

Welcome!

Kim HardestyHi, I'm Kim. I love coffee, steak, and love to bake. Are you looking for great Low Carb, Keto recipes that taste like the real thing? You're in the right place! Sign up for my NEWSLETTER and never miss a post!


Follow my blog - get the free Keto App

Footer

As featured on: The Feed Feed, Men's Health, Bulletproof, Huffpost, Health, Delish, Brit + Co, County Living, BuzzFeed, The Diabetes Council, BuzzFeed, Greatist, Shape, Parade, Women's Health, Keto Summit

LCM NEWSLETTER

Join thousands of subscribers to get a FREE low carb recipe e-book, access to special deals, tips, and more!

Thank you!

You have successfully joined our mailing list.

INFORMATION

Terms and Privacy
About
Contact
Low Carb Maven is a participant in the Amazon Services LLC Associates Program, an affiliate program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

Copyright © 2019 Low Carb Maven on the Foodie Pro Theme