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!
Servings 12
Calories 148kcal
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 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