Spinach and Parmesan Egg Bites

Spinach and Parmesan Egg Bites
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Diabetes & Heart Healthy Recipes. Recipe Credit: . Photo Credit: Mittera.
The mini crustless quiches make a great appetizer, or a make-ahead breakfast to-go, perfect for meal prepping. Roasted red bell peppers brighten up the classic combination of spinach and Parmesan. Leaving off the crust lowers the carbs and saturated fat without sacrificing flavor.
  • Prep time
    15 min
  • Cook time
    20 min
  • Servings
    8 Servings
  • Serving size
    2 quiche bites
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    2 quiche bites
  • Amount per serving Calories 50

  • Total Fat 1.5g
    • Saturated Fat 0.5g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 190mg
  • Total Carbohydrate 3g
    • Dietary Fiber 1g
    • Total Sugars 1g
    • Added Sugars 0g
  • Protein 6g
  • Potassium 270mg
  • Phosphorus 80mg

Choices/Exchanges: 1 Nonstarchy vegetable, 1 Lean protein



  • nonstick cooking spray
  • frozen spinach (thawed and squeezed dry)
    10 oz
  • roasted red peppers (drained and chopped)
    1/4 cup
  • green onions (thinly sliced)
  • grated Parmesan cheese
    1 tbsp plus 1 tsp
  • egg substitute
    1 cup
  • skim milk
    1/2 cup
  • mustard powder
    1 tsp
  • salt
    1/8 tsp
  • black pepper
    1/8 tsp


  1. Preheat the oven to 350°F. Lightly spray 16 cups of two 12-cup mini muffin pans or 16 cups of a 24-cup mini muffin pan with cooking spray.

  2. In a medium bowl, using a fork, separate the spinach into small pieces. Stir in the roasted peppers and green onions. Spoon the spinach mixture into the sprayed muffin cups. Sprinkle the Parmesan over the spinach mixture.

  3. In a separate medium bowl, whisk together the remaining ingredients. Pour into the filled muffin cups. Fill the empty muffin cups with water to keep the pan from warping.

  4. Bake for 18–20 minutes, or until a wooden toothpick inserted in the center comes out clean. Transfer the pans to a cooling rack. Let cool for 10 minutes. Using a thin spatula or flat knife, loosen the sides of the quiche bites. Serve warm.

  5. Refrigerate leftovers in an airtight container for up to 5 days. To reheat, put 4–6 quiche bites on a microwaveable plate. Microwave on 100% power (high) for 45 seconds to 1 minute, or until heated through.

  • Recommended

    Very good. I put more peppers in there than the recipe calls for but they’re really yummy. Easy for my daughter to take to class in her bag and eat.

  • Recommended

    Delicious. Love the onion and peppers!

  • Not recommended

    Too much mustard and onion