Spinach-Parmesan Quiche Bites

spinach parmesan mushroom quiche bites

Looking for a delicious, stress-free holiday appetizer to serve up while the turkey cooks? Look no further. You can make our Spinach-Parmesan Quiche Bites up to five days in advance. To serve, just reheat them in the microwave.





Serves: 8

Serving Size: 2 quiche bites

Prep Time: 15 minutess

Cooking Time: 20 minutes

  • Cooking spray
  • 10 ounces frozen chopped spinach, thawed and squeezed dry
  • 1/4 cup chopped roasted red bell peppers, drained if bottled
  • 2 medium green onions, thinly sliced
  • 1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese
  • 1 cup egg substitute
  • 1/2 cup fat-free milk
  • 1 teaspoon dry mustard
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper


  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 minimuffin pan with cooking spray.
  1. 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.
  2. 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.
  3. 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.
  4. 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.


1 Vegetable, 1 Lean Protein

Nutrition Facts

Calories 50
    Calories from Fat 15
Total Fat 1.5g
    Saturated Fat 0.5g
    Trans Fat 0g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 0.5g
Cholesterol 0mg
Sodium 190mg
Potassium 270mg
Total Carbohydrate 3g
    Dietary Fiber 1g
    Sugars 1g
    Added Sugar 0g
Protein 6g
Phosphorus 80mg

This recipe is from Diabetes & Heart-Healthy Recipes published by the American Diabetes Association. ©2019 American Diabetes Association and the American Heart Association. All rights reserved.