These Fresh Spinach Quiche Cups are a game-changer for busy mornings! They are not only delicious and nutritious, but also a convenient ‘grab and go’ meal. With the flexibility to use various vegetables, this recipe is a perfect solution for utilising leftover veggies from your fridge. Make a batch ahead of time, store them in the fridge or freezer, and enjoy a quick, protein-based breakfast whenever you need it.




– 3 large eggs

– 1/2 cup cottage cheese (1% fat)

– 1/4 cup reduced-fat feta cheese

– 2 cups fresh chopped spinach

– ¼ cup chopped red bell pepper

– 1/4 cup chopped onion

– 3–4 drops hot pepper sauce (optional)

– ½ teaspoon garlic powder (or 1 clove garlic, minced)

– 1 pinch sea salt

– 1 pinch black pepper




  1. **Preparation:** Line a muffin pan with foil baking cups and spray with olive oil cooking spray (or skip the spray and use a silicone muffin pan).


  1. **Mix Ingredients:** In a bowl, whisk eggs, and combine them with cottage cheese, feta, fresh spinach, chopped bell peppers, onions, hot pepper sauce, garlic powder, sea salt, and black pepper. Mix the ingredients well.


  1. **Fill Muffin Cups:** Pour the mixture evenly into 12 muffin cups.


  1. **Baking:** Preheat your oven to 350°F (175°C). Bake the quiche cups for approximately 20 minutes or until a knife inserted in the center comes out clean.




Store your egg bites in the refrigerator for up to 5 days. Ensure you use an airtight container. They are also freezer-friendly; place them in a freezer bag or airtight container for up to three months. Thaw in the fridge the night before, or reheat quickly in the microwave (remove foil wrapper if using) for a speedy meal.


Enjoy these Fresh Spinach Quiche Cups as a wholesome breakfast or snack option. Feel free to customise the vegetables to suit your taste, making them a versatile and budget-friendly addition to your meal prep routine.


Recipe from the Institute of Functional Medicine’s Cardiometabolic Food Plan


© ONFORM coaching 2024