Spinach, Tomato & Parm Mini Quiches with Lemon-Herb Yogurt

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There is a noticeable difference between an egg muffin made simply for convenience and one you genuinely look forward to eating.

These individual quiches have the tender texture and savoury flavour of a beautifully made quiche, without the pastry crust. Shallot, garlic, Dijon, Parmesan and fresh herbs add depth, while the tomatoes bring little bursts of sweetness.

The lemon-herb Greek yogurt is optional, although it makes them feel far more special. Pack it separately when taking the quiches with you and add a small dollop just before eating.

They’re equally suited to a quick breakfast, a light lunch with salad, or an elegant weekend brunch.

Why you’ll love these mini quiches

• Soft and tender rather than dry or rubbery

• Made in one standard six-cup muffin pan

• Delicious warm, chilled or at room temperature

• Easy to prepare ahead

• Suitable for refrigerating or freezing

• Portable for work, appointments or travel

• Finished with a fresh, creamy herb topping

• Naturally crustless

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Spinach, Tomato & Parm Mini Quiches

Recipe at a glance

Preparation time	15 minutes
Cooking time	18–22 minutes
Total time	Approximately 35 minutes
Yield	6 individual quiches
Serving size	2 quiches
Pan required	Standard six-cup muffin pan
Difficulty	Easy
Make ahead	Yes
Freezer friendly	Yes

Ingredients

For the mini quiches

• 1 teaspoon extra-virgin olive oil, plus more for greasing

• 2 tablespoons finely chopped shallot

• 1 small garlic clove, finely minced

• 2 packed cups baby spinach, roughly chopped

• 6 large eggs

• ¼ cup milk

• 1/3 cup finely grated Parmesan cheese

• 1/2 teaspoon Dijon mustard

• 1/2 teaspoon fresh thyme leaves, or ¼ teaspoon dried thyme

• 1 tablespoon finely chopped fresh basil

• 1 tablespoon finely chopped fresh chives

• 1/4 teaspoon freshly ground tri-color pepper (or black pepper0

• Small pinch of ground nutmeg

• 6 cherry or grape tomatoes, quartered and blotted dry

• 1 tablespoon additional Parmesan for the tops

For the lemon-herb yogurt

• ⅓ cup plain Greek yogurt

• 1 teaspoon finely chopped fresh chives

• 1 teaspoon finely chopped fresh dill

• 1 teaspoon finely chopped fresh parsley

• ½ teaspoon finely grated lemon zest

• 1 teaspoon fresh lemon juice

• Small pinch of garlic powder

• Freshly ground black pepper, to taste

• Small pinch of salt, optional

Instructions

1. Preheat the oven. Preheat the oven to 375°F or 190°C. Generously grease all six cups and the upper edges of a standard six-cup muffin pan.

2. Cook the shallot and garlic. Heat the olive oil in a small skillet over medium heat. Add the shallot and cook for approximately two minutes, until softened. Add the garlic and cook for another 30 seconds.

3. Wilt the spinach. Add the spinach and cook for approximately two minutes, stirring frequently, until wilted. Continue cooking until no visible moisture remains in the skillet.

4. Chop the spinach mixture. Transfer the spinach mixture to a cutting board. Allow it to cool slightly, then chop it finely. This helps distribute the spinach throughout each quiche.

5. Prepare the tomatoes. Quarter the tomatoes and gently blot them with paper towel. Removing excess moisture helps the quiches remain tender without becoming watery.

6. Make the egg mixture. In a medium bowl, whisk together the eggs, milk, ⅓ cup Parmesan, Dijon mustard, thyme, basil, chives, black pepper and nutmeg.

7. Fill the muffin pan. Divide the spinach mixture evenly among the six muffin cups. Add most of the tomatoes, reserving a few pieces for the tops.

8. Add the eggs. Divide the egg mixture evenly among the six cups. Each cup should be approximately three-quarters full.

9. Finish the tops. Place the reserved tomato pieces on top and sprinkle each quiche with a little additional Parmesan.

10. Bake. Bake for 18 to 22 minutes, until the centres are just set and the tops are lightly golden. Avoid overbaking, as the quiches will continue to set while resting.

11. Allow them to rest. Cool in the pan for five minutes. Run a thin silicone spatula or butter knife around each edge before gently lifting out the quiches.

12. Make the lemon-herb yogurt. Stir together the Greek yogurt, chives, dill, parsley, lemon zest, lemon juice, garlic powder, pepper and optional salt.

13. Serve. Add a small dollop of lemon-herb yogurt immediately before serving. Garnish with additional chives or dill if desired.

Five details that make these exceptionally delicious

1. Cook the moisture out of the spinach

Watery spinach dilutes the eggs and affects the texture. Continue cooking until the skillet looks dry before removing it from the heat.

2. Blot the tomatoes

Tomatoes contain more water than they appear to. Quartering and blotting them prevents moisture from pooling inside the quiches.

3. Finely grate the Parmesan

Finely grated cheese melts and distributes more evenly, seasoning the entire egg mixture instead of settling in isolated pockets.

4. Include the Dijon and nutmeg

Neither ingredient dominates the finished quiches. Together, they deepen the savoury flavour and give the filling a more refined quiche-like quality.

5. Remove them when they are just set

Overbaked eggs become firm and rubbery. The centres should look set but still tender when the pan leaves the oven.

Ingredient alternatives

Don’t have fresh spinach?

Use approximately 1/3 cup frozen spinach. Thaw it completely and squeeze out as much liquid as possible before adding it.

Prefer a different cheese?

Goat cheese or feta can replace part of the Parmesan. Keep some Parmesan in the recipe for its savoury depth.

Don’t have fresh herbs?

Use ½ teaspoon Italian seasoning in the egg mixture. For the yogurt, use ¼ teaspoon dried dill and allow it to rest for 15 minutes before serving.

Want additional vegetables?

Finely chopped mushrooms, asparagus or roasted red pepper work well. Cook vegetables before adding them to remove excess moisture.

Need a dairy-free version?

Use unsweetened soy milk, dairy-free Parmesan and an unsweetened plant-based yogurt.

What to serve with them

Two mini quiches make a convenient small meal. For a more complete breakfast or lunch, serve them with:

• A leafy green salad

• Cucumber and bell-pepper slices

• A small serving of berries

• Sliced avocado

• High-fiber whole-grain toast, according to individual carbohydrate needs

Make-ahead and storage

Allow the quiches to cool completely before placing them in a covered container.

• Refrigerator: Store for up to four days.

• Yogurt topping: Refrigerate separately and stir before serving.

• For travel: Pack the quiches and yogurt in separate sealed containers in an insulated lunch bag with an ice pack.

How to reheat them

Microwave two refrigerated quiches for approximately 30 to 45 seconds. Heating them gently helps preserve their tender texture.

Alternatively, warm them in a 325°F oven for approximately eight minutes.

Freezer instructions

Cool the quiches completely and freeze them individually before transferring them to a freezer-safe container.

Freeze for up to two months. Thaw overnight in the refrigerator or reheat gently from frozen.

Do not freeze the lemon-herb yogurt. Make it fresh.

Why this recipe supports steadier blood sugar

These crustless quiches combine protein from the eggs, Parmesan and Greek yogurt with non-starchy vegetables. Because they do not contain a pastry crust, they are also lower in carbohydrate than traditional quiche.

Individual nutritional needs and glucose responses vary. The serving size and accompanying foods can be adjusted to suit personal needs, preferences and Diabetes care recommendations.

Nutritional Values

Per serving: two quiches with two tablespoons of lemon-herb yogurt

• Calories: 260

• Protein: 21 g

• Carbohydrate: 6 g

• Fibre: 1 g

• Total sugars: 3 g

• Added sugars: 0 g

• Total fat: 17 g

• Saturated fat: 6 g

• Sodium: 360 mg

Nutrition values are estimates and will vary according to the milk, Parmesan, yogurt and other ingredients used.

Frequently asked questions

Why did my quiches puff up and then settle?

Eggs expand as they bake and naturally settle as they cool. A small amount of deflation is expected.

Why did they stick to the pan?

Eggs and Parmesan cling easily to metal. Grease the muffin cups and their upper edges generously. A silicone six-cup muffin pan also works well.

Can I make these in a 12-cup muffin pan?

Yes. Fill six cups and leave the remaining cups empty. The ingredient quantities and cooking time remain the same.

Can I use a miniature muffin pan?

Yes, although the cooking time and yield will change. Begin checking them after approximately 10 minutes.

Enjoy!