Mini Crustless Quiches with Kale, Mushrooms & Feta – Healthy, Low-Carb, and Full of Flavor
Introduction
The Evolution of the Crustless Quiche 🧀🥬
The quiche, as we know it today, originated from medieval Germany, where it was referred to as “kuchen,” meaning cake. While often credited to French cuisine, quiche Lorraine—a savory pie filled with eggs and cream—only became widely popular in France by the 19th century. Traditionally, quiches featured buttery pastry crusts and rich fillings, often served warm at family tables or fancy cafés.
By the 1970s, as low-carb diets surged in popularity, a crustless version emerged as a healthier alternative. This lighter take removed the carb-heavy shell while preserving the custardy texture and rich flavor. With time, the crustless quiche evolved into a staple for keto eaters, vegetarians, and meal preppers alike.
The idea to make them mini? That’s a recent innovation driven by convenience and portion control. Today, mini quiches are baked in muffin tins, making them perfect for busy mornings, packed lunches, or stylish brunch spreads.
Why Mini Quiches Are the New Brunch Trend 🧁🍳
Mini crustless quiches have carved out a niche among several groups—from vegetarians to low-carb enthusiasts, and from brunch lovers to fitness-minded meal preppers. Their compact size, ease of prep, and customizable ingredients have made them a go-to in households around the globe.
These veggie-packed, protein-rich bites are most popular in:
- 🇺🇸 United States
- 🇨🇦 Canada
- 🇬🇧 United Kingdom
- 🇦🇺 Australia
- 🇩🇪 Germany
- 🇫🇷 France
- 🇸🇪 Sweden
- 🇿🇦 South Africa
- 🇳🇱 Netherlands
- 🇳🇿 New Zealand
Want more recipes to match your healthy lifestyle? Visit our Low-Carb Breakfast Recipes for delicious and balanced ways to fuel your morning.
Print
9 Irresistible Reasons to Love These Mini Crustless Quiches with Kale, Mushrooms & Feta
- Total Time: 35 minutes
- Yield: 12 mini quiches 1x
- Diet: Vegetarian
Description
Try these low-carb mini crustless quiches with kale, mushrooms, and feta—perfect for meal prep, brunch, or a healthy protein-packed breakfast.
Ingredients
- 1 tablespoon olive oil
- 1 cup chopped mushrooms
- 1 ½ cups chopped fresh kale (stems removed)
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 6 large eggs
- ½ cup milk
- ⅓ cup crumbled feta cheese
- Optional: pinch red pepper flakes, 1 clove minced garlic
Instructions
- Preheat oven to 350°F
- Grease muffin tin with nonstick spray or line with silicone liners
- Tip: Spray generously to avoid sticking (keyword: make quiche in muffin tin)
- Sauté Veggies
- Heat olive oil in skillet
- Sauté mushrooms 4–5 minutes until moisture evaporates
- Add kale, sauté until wilted
- Let cool for 5 minutes
- FAQ tie-in: Do mushrooms need to be cooked before putting in a quiche? Yes — prevents sogginess!
- Mix Eggs & Dairy
- In a mixing bowl: whisk eggs, milk, salt, and pepper
- Stir in sautéed veggies and feta
- Optional: Add garlic or red pepper flakes
- Fill & Bake
- Evenly divide egg mixture into muffin cups
- Bake for 18–20 minutes until set and slightly golden
- FAQ tie-in: How long do you cook a mini quiche for? 18–20 minutes!
- Cool & Release
- Let rest for 5–10 minutes before removing from tin
- Use a butter knife to loosen edges gently
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baked
- Cuisine: American
What You’ll Need
Essential Kitchen Tools 🛠️🍳
Making mini crustless quiches with kale, mushrooms, and feta doesn’t require a professional kitchen—just a few everyday tools that make the process simple and efficient.
Here’s what you’ll want to have ready:
- Muffin tin – A standard 12-cup tin is ideal for even baking and portion control.
- Whisk – Essential for creating a light, airy egg mixture.
- Mixing bowls – One for the egg mixture, another for the sautéed vegetables.
- Sauté pan – For cooking the mushrooms, onions, and kale.
- Measuring spoons and cups – For accurate flavor and texture.
- Ladle or spouted measuring cup – Helps you neatly pour the mixture into muffin cups.
Optional but helpful: silicone muffin liners or a well-greased non-stick pan to ensure your quiches come out clean without sticking or crumbling.
No muffin tin? You can still bake these in ramekins or small oven-safe dishes. You could also try them in an air fryer that accommodates silicone molds—just adjust the baking time and temperature accordingly.
Ingredients Checklist 🧅🥬
Once your tools are in place, gather your ingredients. Here’s what you’ll need to prep your quiches:
- Eggs – The heart of the quiche base, providing structure and protein.
- Milk or cream – Adds creaminess and prevents the quiches from becoming rubbery.
- Kale – Use de-stemmed, chopped leaves for a nutritious veggie base.
- Mushrooms – Sliced cremini or baby bellas add umami and texture.
- Feta cheese – Salty and crumbly, it pairs beautifully with greens.
- Onion and garlic – Build aromatic flavor when sautéed.
Want more nutritious breakfast ideas? Check out our reader-favorite Broccoli White Bean Cheese Quiche—another veggie-forward option perfect for any morning.
Ingredients
Main Ingredients 🍳🥬
These mini crustless quiches with kale, mushrooms & feta come together with simple, nutrient-rich ingredients that provide flavor, texture, and a healthy dose of protein in every bite. Here’s your essential grocery list:
- 6 large eggs – The foundation of the quiche, rich in protein and healthy fats.
- ½ cup milk or cream – Use whole milk for balance, or cream for extra richness.
- 1 tablespoon olive oil – For sautéing your vegetables.
- 1 cup chopped kale (stems removed) – A cruciferous green packed with vitamin K and fiber.
- 1 cup mushrooms, sliced – Cremini or baby bella mushrooms are flavorful and easy to prep.
- ½ small onion, finely chopped – Adds depth to the veggie base.
- 1 garlic clove, minced – A small amount goes a long way in flavor.
- ½ cup crumbled feta cheese – Salty, creamy, and bold—it ties the whole recipe together.
- Salt & pepper to taste – Season the eggs and vegetables to your liking.
This combination offers a savory, Mediterranean-inspired flavor profile that works well warm or cold, making it perfect for brunch spreads or grab-and-go mornings.
Optional Add-ins & Substitutes 🧀🌶️
Make this recipe your own with a variety of flavorful twists and dietary alternatives:
Optional Add-ins:
- Diced bell peppers – Add color, sweetness, and vitamin C.
- Chopped spinach – A great substitute or supplement to kale.
- Sun-dried tomatoes – Add a burst of umami and richness.
Substitutes:
- Goat cheese instead of feta – For a tangy, creamy variation.
- Oat milk or almond milk – Use unsweetened versions for dairy-free needs.
- Shallots instead of onions – For a milder, sweeter flavor.
These flexible swaps allow you to adapt the dish to suit your taste or dietary needs—whether vegetarian, gluten-free, or dairy-sensitive.
👩🍳 Instructions: Step-by-Step for Perfect Mini Crustless Quiches
Creating the perfect crustless kale quiche in muffin tin quiche form is all about building layers of flavor from fresh ingredients. Each step below ensures your low carb egg muffins come out fluffy, savory, and never soggy — the true hallmark of a great mini crustless quiche.
🔪 Prepping Your Veggies & Batter
The foundation of a flavorful mushroom feta quiche lies in properly cooked vegetables and a smooth, seasoned egg base. Good prep prevents sogginess and enhances taste in every bite of your mini crustless quiches.
Start by preheating your oven to 375°F. Lightly grease a standard 12-cup muffin tin using nonstick spray or insert silicone baking cups to ensure your muffin tin quiche pops out with ease.
In a medium skillet, heat 1 tablespoon olive oil over medium heat. Add 1 cup chopped mushrooms (cremini or white button) and ½ cup finely chopped onion if you like. Sauté for 4–5 minutes, stirring until the vegetables soften and start to brown.
Next, stir in 1 minced garlic clove and cook for 30 seconds. Add 1 ½ cups chopped fresh kale, cooking until wilted — about 2–3 minutes. This sautéed mix adds a savory richness that takes your crustless kale quiche to the next level. Remove from heat and let cool for 5 minutes.
In a mixing bowl, whisk together 6 large eggs and ½ cup milk (or cream for richness). Season with ¼ teaspoon salt and ¼ teaspoon pepper. For a spicy kick, add a pinch of red pepper flakes.
Once your veggies have cooled, fold them into the egg mixture along with ⅓ cup crumbled feta cheese. Stir gently to distribute the fillings evenly without deflating the eggs. This combo is the signature of a stellar mushroom feta quiche.
Let the batter rest for 2–3 minutes before pouring to allow flavors to meld. You’re almost ready to bake your low carb egg muffins to perfection.
🔔 Baking the Mini Quiches
Using a ladle or spouted measuring cup, fill each muffin cup about ¾ full with the egg mixture. Don’t overfill — these mini crustless quiches puff slightly as they bake.
Slide the muffin tin quiche tray into your preheated oven and bake for 20–25 minutes, or until the tops are golden and centers are set. To test, insert a toothpick — it should come out clean. That’s how you know your egg muffins are cooked through.
Once done, let the mini crustless quiches cool in the tin for 5–10 minutes. This step helps them firm up for easy release. Use a butter knife to loosen edges if needed, then gently lift each one out.
Serve warm, chilled, or at room temperature — your low carb egg muffins are perfect for brunch spreads, lunchboxes, or healthy snacks on the go. Their flavor-packed filling makes every crustless kale quiche bite deeply satisfying.
💡 Want a flavorful side dish to go with your mini crustless quiche? Try my Miso Glazed Eggplant Slices — a sweet-savory umami side that complements these egg muffins beautifully.
🧮 Nutrition Score (Per Mini Quiche)
Understanding the nutrition behind these mini crustless quiches with kale, mushrooms & feta helps you plan smarter meals — especially if you’re counting macros, eating low-carb, or trying to add more protein to your day.
Each individual quiche (when made using a standard 12-cup muffin tin) offers a powerful punch of protein, healthy fats, and very few carbohydrates — making them ideal for a keto-friendly or gluten-free diet.
🍴 Nutritional Breakdown (Per Quiche)
- Calories: ~90 kcal
- Protein: ~6 grams
- Fat: ~6 grams
- Carbohydrates: ~2 grams
- Cholesterol: ~140 mg
- Sodium: ~190 mg
These values are approximate and can vary slightly depending on the ingredients you choose (for example, using cream instead of milk or adding additional cheese or meat).
With just 2 grams of carbs, these make perfect low carb egg muffins that won’t spike your blood sugar and keep you full for hours. The combo of eggs, kale, and feta also delivers a wide range of micronutrients like:
- Vitamin A & K from kale
- Calcium from feta
- B-vitamins from eggs and mushrooms
- Iron from leafy greens
✅ Diet-Friendly & Family-Approved
These mini quiches tick all the right boxes:
- ✔️ Gluten-Free – No crust, no flour
- ✔️ Low-Carb – Keto-friendly, diabetes-friendly
- ✔️ Vegetarian – No meat, just whole ingredients
- ✔️ Freezer-Ready – Perfect for batch cooking
- ✔️ Kid-Friendly – Soft texture, no “green” taste overpowering
Looking for more low-carb, high-protein breakfast ideas? Check out my collection of Low Carb Egg Recipes that are just as tasty and prep-friendly.
Whether you’re eating clean, managing macros, or simply feeding a busy family, this crustless kale quiche recipe helps you do it deliciously — no compromises needed.
🥡 Serving & Storage: Make the Most of Your Mini Quiches 🍽️🌿
These mini crustless quiches with kale, mushrooms & feta are as flexible as they are flavorful. Whether you’re planning weekday breakfasts or weekend brunch, this crustless kale quiche recipe fits in effortlessly.
🍴 How to Serve These Mini Crustless Quiches
These mini crustless quiches shine in a variety of settings — from on-the-go low carb egg muffins to elegant muffin tin quiche platters at brunch.
Try these serving suggestions:
- Serve warm with a fresh arugula or mixed greens salad
- Enjoy cold straight from the fridge — perfect for meal preppers
- Pair your egg muffins with avocado slices, fruit, or whole grain toast
- Offer them as muffin tin quiche appetizers at potlucks or brunch buffets
Their compact size and veggie-packed filling make these low carb egg muffins a hit with both kids and adults. Plus, they’re a great way to sneak more greens into your meal without sacrificing flavor — especially when you’re craving a savory mushroom feta quiche twist.
❄️ Storage & Reheating Tips for Egg Muffins
Storing these mini crustless quiches properly means you’ll always have a satisfying meal or snack ready to go.
Here’s how to keep them fresh:
- Refrigerate in an airtight container for up to 4–5 days
- Freeze individually wrapped or in a freezer-safe bag for up to 2 months
- Reheat in the microwave (30–45 seconds) or in a 325°F oven for 10–12 minutes
To retain the fluffy texture, avoid over-microwaving. For frozen muffin tin quiches, thaw overnight in the fridge before reheating.
These egg muffins are perfect for packed lunches, lazy Sundays, or high-protein snacks between meals.
👉 Craving another fridge-friendly dish to go alongside your mini crustless quiche? Try my Lemon Tahini Broccoli Slaw — a zesty, crunchy complement that balances beautifully with the richness of mushroom feta quiche.
🌀 Flavorful Variations & Add-Ins for Mini Crustless Quiches 🧀🌶️
One of the most versatile features of this mini crustless quiche recipe is how easily it adapts to new flavors. Whether you’re craving bold spices or seasonal veggies, these low carb egg muffins are a blank canvas ready for creativity.
Here are some delicious flavor twists to try in your next muffin tin quiche batch:
- Cheddar & Broccoli – Swap kale for chopped broccoli and replace feta with sharp cheddar. A kid-friendly twist on your favorite mini crustless quiche.
- Spinach & Sun-Dried Tomato – Give your crustless kale quiche a Mediterranean vibe with tangy sun-dried tomatoes and fresh spinach.
- Bell Pepper & Onion – For sweetness, crunch, and color, dice some red peppers and onions into your egg muffins.
- Goat Cheese & Herbs – Soften the flavor of your mushroom feta quiche by using creamy goat cheese with rosemary or thyme.
Each variation brings a unique flavor profile and nutritional bonus, perfect for keeping your mini crustless quiches exciting throughout the week.
These combos make fantastic additions to brunch platters, potlucks, or batch-prepped meals. Just remember: keep the egg-to-liquid ratio stable for the perfect low carb egg muffins every time.
🥬 Dietary Modifications for Every Lifestyle
If you’re following a special diet, this crustless kale quiche recipe can be adapted with ease:
- Dairy-Free – Skip the cheese or sub with a plant-based feta. These egg muffins stay flavorful even without dairy.
- Low-FODMAP – Avoid onions and garlic. Use the green tops of scallions instead in your mini crustless quiche.
- Higher Protein – Boost your low carb egg muffins by adding turkey bacon, crumbled sausage, or tofu.
- Egg-Free – Try JUST Egg or chickpea flour-based mixes for a plant-based muffin tin quiche. (Note: texture may vary.)
No matter the dietary restriction or preference, there’s a way to enjoy this mushroom feta quiche in every bite.
🧡 Looking for more bold low-carb ideas? Try my Grilled Pineapple with Chili Lime Dust — a sweet-savory side that pairs perfectly with your next egg muffins brunch spread.
❓ Frequently Asked Questions
Can I freeze mini crustless quiches?
Absolutely! These quiches freeze exceptionally well. Let them cool completely, then wrap each one in parchment paper or foil and place in a freezer-safe container or zip-top bag. They’ll keep for up to 2 months. To reheat, thaw overnight in the fridge or pop into the oven or microwave directly from frozen—just adjust the heating time.
Are crustless quiches healthier than traditional quiche?
Yes, generally speaking. Removing the crust eliminates refined carbs and excess fat, making the dish lower in calories, carbs, and saturated fat. Plus, focusing on eggs, vegetables, and lean dairy like feta keeps these mini quiches protein-rich, gluten-free, and digestion-friendly.
What type of mushrooms work best in mini quiches?
We recommend cremini or baby bella mushrooms. They offer a hearty texture and deep umami flavor that complements the creamy eggs and salty feta. You can also use white button mushrooms, but they have a milder taste.
How do I prevent mini quiches from sticking to the pan?
To keep your mini quiches from sticking:
Grease the muffin tin generously with cooking spray or melted butter
Use silicone liners or non-stick pans for best release
Let them cool for 5–10 minutes before removing—they’ll firm up and pull away from the edges naturally
How long do you cook a mini crustless quiche in a muffin tin?
A mini crustless quiche bakes best at 375°F for 20–25 minutes. You want the tops to be puffed, golden, and slightly firm. Insert a toothpick to check for doneness — it should come out clean. These muffin tin quiches cook faster than a full-size quiche, making them ideal for quick breakfasts or meal prep.
Should mushrooms be cooked before adding to a crustless kale quiche?
Yes. Mushrooms hold excess moisture, which can ruin the texture of your crustless kale quiche. Always sauté mushrooms before folding them into your egg batter. This step prevents soggy mushroom feta quiche results and adds savory depth.
How long does it take to make low carb egg muffins from start to finish?
In total, your low carb egg muffins take about 35 minutes:
15 minutes prep – chopping kale, mushrooms, and whisking eggs
20–25 minutes baking in your muffin tin
5 minutes cool down to firm them up
That’s why these mini crustless quiches are one of my go-to time-savers!
Why does my muffin tin quiche turn out soggy?
Great question. Soggy crustless quiches usually come from:
Not cooking water-rich veggies like mushrooms or spinach
Mixing hot vegetables into the egg base too early
Using too much milk or cream
Underbaking or using the wrong oven temperature
To fix it, cook all veggies first, let them cool, and measure your dairy properly. These tips apply whether you’re making muffin tin quiche, crustless kale quiche, or mini mushroom feta quiche.
Can mini crustless quiches be made ahead of time?
es! Mini crustless quiches are amazing for weekly prep. After baking:
Store them in the fridge for up to 5 days
Freeze each egg muffin individually for easy grab-and-go meals
Reheat in the microwave (30 seconds) or oven at 300°F (10 minutes)
They reheat beautifully and stay flavorful, especially these mushroom feta quiche bites.
What’s the best way to reheat low carb egg muffins?
Microwave works in a pinch, but for the best texture, reheat your mini crustless quiche in the oven at 300°F for 8–10 minutes. This prevents rubbery eggs and keeps the edges slightly crisp. If frozen, thaw overnight or add 2 minutes to reheating time.
✅ A Versatile, Healthy Meal for Anytime 🕒🥚
Whether you’re planning for busy weekday breakfasts, elegant brunch gatherings, or healthy lunchbox options, these mini crustless quiches with kale, mushrooms & feta check all the boxes. They’re easy to prep, rich in protein and nutrients, and adaptable to just about any dietary need. I’ve added them to my regular low carb egg muffins rotation, and they never disappoint.
Because they’re crustless, these mini crustless quiches are lower in carbs and calories than traditional quiche — while still delivering the indulgent, savory flavor you’d expect from a mushroom feta quiche baked to perfection. And thanks to their muffin tin quiche format, portioning is quick and easy for any meal plan.
From vegetarian meal preppers to low-carb brunch enthusiasts, these little egg muffins offer a nutritious, protein-packed solution with very little fuss. Whether you’re avoiding gluten, cutting carbs, or just looking for more ways to enjoy your morning eggs, this crustless kale quiche recipe fits the bill.
❤️ Why You’ll Love These Mini Quiches
Let’s recap what makes this mini crustless quiche recipe a go-to favorite:
- Easy to prepare, bake, and store
- Packed with veggies, protein, and flavor
- Perfect for gluten-free, low-carb, and vegetarian diets
- Great for meal prep, brunches, lunches, and light dinners
They’re endlessly customizable too. Swap your greens, experiment with cheeses, or toss in seasonal vegetables — the base for these low carb egg muffins is flexible and forgiving.
👉 For more protein-packed, prep-friendly ideas, check out my Easy Baked Omelette — a fluffy, satisfying dish that’s just as versatile as these muffin tin quiches.