Recipe description
June 29, 2026
Mini quiches with spinach
Delightful spinach mini quiches for gentle digestion and fiber diversity.
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: egg, tree_nut, milk
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: lactose
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- High in fiber from spinach and vegetables, supporting gentle digestion.
- Colorful plant ingredients provide polyphenols and dietary variety.
- Convenient mini portions with protein from eggs for satiety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Spinach
2
cup
Egg
4
piece
Cheese, fetta
100
gram
Milk, lactose free
60
ml
Onion
1
piece
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Instructions
1
Preheat the oven to 375°F (190°C).
2
In a pan, heat the olive oil over medium heat and sauté the chopped onion until translucent.
3
Add the spinach to the pan and cook until wilted, then remove from heat.
4
In a mixing bowl, whisk together the eggs, lactose-free milk, salt, and black pepper.
5
Stir in the sautéed spinach and onion mixture.
6
Add crumbled feta cheese and mix well.
7
Pour the mixture into greased muffin tins and bake for 20-25 minutes, or until set.
8
Allow to cool slightly before removing from the tin to serve.
More Recipes For Your Gut
86% Gut Health
88% Gut Health
88% Gut Health
92% Gut Health
92% Gut Health
86% Gut Health
Nutrition
180 kcal
Calories
8 g
Protein
14 g
Carbohydrates
2 g
Fiber
1 g
Sugar
12 g
Fat
4 g
Saturated fat
0.4 g
Salt
FAQ
What are the main nutritional benefits of spinach in these mini quiches?
Spinach adds fiber, folate, vitamins A/C/K, and minerals like iron and magnesium, plus polyphenols that fit a balanced veggie-forward meal.
Are these quiches gluten-free or dairy-free by default, and how can I adapt them?
The base may include gluten and dairy. For gluten-free, use a gluten-free crust or crustless option; for dairy-free, swap milk/cheese for plant-based alternatives.
How can I make them kid-friendly?
Keep them bite-sized, use mild flavors, serve warm, and hide extra greens by finely chopping spinach.
How should I store and reheat them, and how long do they keep?
Store baked quiches in the fridge up to 3 days; reheat in an oven or toaster oven until hot. Freeze for longer storage; thaw before reheating.
Can I make these plant-based or vegan?
They can be vegetarian; to make vegan, use plant-based egg/dairy substitutes and a dairy-free crust.
How many mini quiches make a serving, and are there calories?
Serving size varies; typically 1–2 mini quiches per person depending on appetite. Calorie counts depend on ingredients—check the nutrition info if provided.
How do I cook them so the spinach stays bright and the quiche isn’t soggy?
Squeeze excess moisture from the spinach, pre-cook if needed, and bake until the filling is set and the crust is crisp.
Can I freeze them, and how do I thaw and reheat?
Yes—freeze baked or unbaked quiches. Thaw overnight in the fridge and reheat in a hot oven until hot all the way through.
What common allergens should I watch for?
Eggs and dairy are common; gluten in the crust if used. Check ingredients and substitute if needed.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.