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+ servings
Quiche cups arranged on gray and white plates.
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4.92 from 12 votes

Crustless Ham & Cheese Quiche Muffins

Delicious mini quiche cups made with ham, shredded cheddar and crumbled goat cheese. Even better than Starbucks egg bites! Top with bacon bits and extra cheese.
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Breakfast, Snack
Cuisine: American
Keyword: Freezer Friendly, Gluten Free, Ham And Cheese Quiche, Healthy Breakfast, Keto Friendly, Low Carb Breakfast, Make Ahead Breakfast, Mini Quiche Cups, Quiche Cups, Starbucks Egg Bites Recipe
Servings: 12
Calories: 180kcal


  • Large Mixing Bowl
  • 12 count muffin pan
  • Non-stick cooking spray


  • 5 large eggs
  • cup nonfat milk
  • ¾ teaspoon salt
  • ¾ teaspoon ground pepper
  • ¼ cup gluten free flour *see note below
  • 1 teaspoon baking powder
  • 1 tablespoon extra virgin olive oil
  • 4 cups spinach *roughly chopped
  • ¼ cup red onion *diced into small pieces
  • 1 teaspoon minced garlic *see note below
  • 1 & ½ cups shredded sharp white cheddar *divided - reserve ½ cup to sprinkle on top of cups before baking
  • 1 cup goat cheese crumbles
  • 1 cup ham *cut into bit size pieces
  • ¼ cup bacon bits

Recipe notes:

Gluten free flour: use a cup for cup gluten free flour (can typically be found near the regular wheat flour at the grocery store). I like the Bob's Red Mill brand a lot! Regular flour will also work fine if you aren't gluten intolerant. 
Minced garlic: I like to keep a jar of chopped or minced garlic on hand! I highly recommend it, such a huge time saver! You can also mince two large cloves by hand or use a little bit of garlic powder (about ¼ teaspoon). 


  • Measure olive oil into a large skillet on the stove top and turn heat to medium low. Dice onion into small pieces while oil heats and then add to the skillet, sauté for 3-5 minutes.
    1 tablespoon extra virgin olive oil, ¼ cup red onion
  • Roughly chop spinach and add to the pan. Stir until it cooks down completely (this will only take 2-3 minutes). Add garlic and sauté for 30 more seconds. Remove from heat and set aside.
    4 cups spinach, 1 teaspoon minced garlic
  • Preheat oven to 350°F.
  • Crack eggs into a large mixing bowl. Add salt, pepper, baking powder & gluten free flour. Whisk vigorously until smooth. Add milk and whisk again.
    5 large eggs, ¾ teaspoon salt, ¾ teaspoon ground pepper, ¼ cup gluten free flour, 1 teaspoon baking powder, ⅔ cup nonfat milk
  • Shred cheddar cheese and reserve ½ cup to sprinkle on top of your cups before baking. Add the remainder to the egg mixture along with crumbed goat cheese, diced ham, and sautéed vegetables. Mix everything together gently.
    1 & ½ cups shredded sharp white cheddar, 1 cup goat cheese crumbles, 1 cup ham
  • Line a 12 count muffin pan and lightly grease with non-stick cooking spray. I prefer to use these silicone muffin pan liners (they are AMAZING) or you can use disposable liners. You can also just grease your pan and elect not to use liners (sometimes this makes the pan difficult to clean).
  • Portion egg mixture into muffin pan. Top with reserve cheese/bacon bits and bake for 20-25 minutes. Remove from the oven and allow your cups to cool on a wire rack.
    ¼ cup bacon bits
  • Enjoy!
  • Storage instructions:
    Refrigerate: allow muffins to cool completely. Place them in an air tight food storage container or Ziploc bag and refrigerate for 2-3 days.
    Freezer: cool baked cups completely and cloak each in plastic wrap. Place wrapped muffins in a Ziploc bag or freezer safe food storage container. Freeze for up to 3 months.
  • How to reheat: simply microwave on high for 30-90 seconds (reheating from frozen will take closer to 90 seconds)!



Serving: 1quiche cup | Sugar: 1.5g | Fiber: 0.5g | Calories: 180kcal | Fat: 12g | Protein: 12.5g | Carbohydrates: 6g