Fluffy egg-based mini quiches packed with baby spinach, diced ham, and melted Gruyère — no crust, no flour, all flavor. Made in a muffin tin for perfectly portioned snacks you can batch-cook and enjoy all week.
Values for 1 mini quiches
Preheat oven to 180°C (350°F). Lightly grease a 12-cup muffin tin with olive oil or cooking spray.
Heat the olive oil in a small pan over medium heat. Sauté the onion for 3–4 minutes until soft and translucent. Add the spinach and cook for 1–2 minutes until wilted (or just mix in if using frozen squeezed spinach). Set aside to cool slightly.
In a large bowl, whisk together the eggs and heavy cream. Season with salt, pepper, and a pinch of nutmeg.
Stir the spinach-onion mixture and diced ham into the egg mixture.
Divide the mixture evenly among the 12 muffin cups, filling each about three-quarters full. Top each with a little grated Gruyère.
Bake for 18–20 minutes until the quiches are set in the centre and lightly golden on top. A toothpick inserted in the middle should come out clean.
Let cool in the tin for 5 minutes before removing. Serve warm, or cool completely and refrigerate for up to 4 days (or freeze for up to 2 months). One serving = 3 mini quiches.
Each serving of 3 mini quiches is very low in carbs, making bolusing straightforward — use your usual dosing method agreed with your care team and log this snack in your journal. The high protein and fat content can cause a gradual, delayed blood sugar rise 2–3 hours after eating, so monitor accordingly.
