Speedy Spinach Feta Bites

By Zelia ThorneSeptember 20, 2025Updated: September 19, 2025

Table of Contents

Recipe Introduction

Quick Hook

Ever find yourself staring blankly into the fridge, craving something satisfying? I totally get it! This simple snacks recipe for Speedy Spinach & Feta Bites is my answer to that eternal question.

They're packed with flavour and seriously easy to make.

Brief Overview

Mini quiches are a classic, but these take the cake. Forget the crust, we're going straight for flavour. These spinach feta bites recipe are ready in under 30 minutes.

The recipe yields 12 perfect little bites.

Main Benefits

These little guys are a nutritional win! They are packed with protein. They are the perfect healthy snack ideas for adults or a light lunch.

What makes this recipe special? It's the perfect blend of convenience and flavor.

What You Need

Here's what to gather before we dive in to my Easy mini quiche recipe :

Two large eggs.
1/4 cup milk.
1/4 teaspoon salt.
1/8 teaspoon black pepper.
A pinch of grated nutmeg.
Five ounces of frozen spinach.
Four ounces of feta cheese.
One tablespoon of olive oil.
1/4 cup grated Parmesan cheese.

Step-by-Step Guide

Alright, let's break this down. First, preheat your oven to 375° F ( 190° C). Now, grease a 12-cup muffin tin.

Whisk together the eggs, milk, salt, pepper, and nutmeg in a large bowl. Then, squeeze ALL the water out of that spinach.

I mean really squeeze! Add the spinach, feta, olive oil, and Parmesan to the egg mix. Spoon into the muffin tin and bake for 15- 20 minutes.

Let them cool slightly before digging in.

Honestly, that's it! The entire process is a breeze, making it a lifesaver when I'm short on time but want something better than a bag of crisps.

Variations and Tips

Feel free to swap in other veggies. Bell peppers or sun-dried tomatoes work great. To add a spicy kick, toss in a pinch of red pepper flakes.

Serve these with a dollop of Greek yogurt.

Ingredients & Equipment for Speedy Spinach & Feta Bites

Alright, let's dive into what you'll need for these little beauties. We're keeping it super simple, promise. This simple snacks recipe is all about minimal fuss and maximum flavor.

Main Ingredients

These are the stars of our show. I chose these ingredients because they make this no crust quiche recipe both delicious and nutritious.

This easy mini quiche recipe makes it perfect for any occasion.

Eggs : 2 large (118 ml). Make sure they're fresh! Free-range eggs will give you the best flavour, honestly.
Milk : 1/4 cup (60 ml). Whole or 2% milk work best. I once tried skimmed milk and it just wasn't the same.
Salt : 1/4 teaspoon (1.5 ml).
Black pepper : 1/8 teaspoon (0.75 ml). Freshly cracked is always best.
Nutmeg : Just a pinch! Freshly grated is amazing, but ground works in a pinch.
Frozen Spinach : 5 ounces (142 grams). Thawed and squeezed bone dry . I can't stress this enough. Wet spinach = soggy bites.
Feta Cheese : 4 ounces (113 grams). Crumbled. Look for feta in brine for the best flavor, honestly!
Olive Oil : 1 tablespoon (15 ml).
Parmesan Cheese : 1/4 cup (25 grams). Grated.

Seasoning Notes: Essential Flavor Boosters

This is where we add our magic touch. These combinations elevate this spinach feta bites recipe .

Nutmeg is key . It adds warmth. Don't skip it.
A pinch of red pepper flakes gives it a kick if you're feeling spicy.
Garlic powder elevates the taste.

Equipment Needed: Keep It Simple

No fancy gadgets needed. We're making these muffin tin snacks using what you have.

12-cup muffin tin : This is essential. Lightly grease it to avoid sticking.
Large mixing bowl : For combining all the goodness.
Whisk : A fork will work if you don't have one.
Colander or cheesecloth : Absolutely crucial for squeezing out the spinach!
Oven : Preheated to 375° F ( 190° C) , the perfect temparature to make this savory snack recipes

Speedy Spinach & Feta Bites: Your New Go-To

Alright, let's talk simple snacks recipe . Forget slaving away in the kitchen. These Speedy Spinach & Feta Bites are your new best friend.

These little savoury snack recipes are inspired by a classic quiche, but way easier. Trust me, you’ll love them.

Prep Steps: Your Mise en Place Mission

First, get organized! It saves so much time. Thaw your spinach and squeeze out all the water! Honestly, this is key .

Preheat your oven to 375° F ( 190° C) . And lightly grease that muffin tin. That’s it for mise en place .

This easy mini quiche recipe is super simple.

Bite-Sized Brilliance: The Cooking Process

Whisk 2 large eggs , 1/4 cup milk , 1/4 teaspoon salt , 1/8 teaspoon black pepper , and a pinch of nutmeg in a bowl.
Mix in 5 ounces of squeezed spinach, 4 ounces of crumbled feta, 1 tablespoon olive oil and 1/4 cup Parmesan .
Spoon that mix evenly into your greased muffin tin.
Bake for 15- 20 minutes . Look for that golden brown colour. A toothpick should come out clean.
Cool for a few and then serve!

These 30 minute snacks are perfect when you are craving for simple brunch recipes .

Pro Tips: Level Up Your Snack Game

Don't overbake! Dry bites are sad bites.
Quality feta makes a huge difference.
Want to make these ahead? You can! Just store them in the fridge and reheat when you're ready to nom. You'll find this no crust quiche recipe is a lifesaver. This egg based snacks is really amazing

Honestly, I was skeptical about the nutmeg at first, but it adds this amazing warmth. This spinach feta bites recipe is simply great.

These are healthy snack ideas for adults , and honestly, they're perfect for anyone!

I think you will love these muffin tin snacks , they will bring joy to your day!

Recipe Notes: Speedy Spinach & Feta Bites

Alright, so you're diving into these Speedy Spinach & Feta Bites . I'm so excited! Honestly, this simple snacks recipe is one of my go-to's when I want something tasty but don't want to spend hours in the kitchen.

Here are a few notes to help you nail it.

Serving Suggestions: Bite-Sized Bliss

These easy mini quiche recipes aren't just delicious, they're super versatile! Think of plating them on a cute platter for a brunch. Or maybe arranging them artfully on a wooden board.

For sides, a simple green salad is always a winner. Maybe some fresh berries too? As for drinks, how about a chilled glass of Sauvignon Blanc.

Oh, and don't forget that a dollop of Greek yogurt can be amazing with those egg based snacks .

Storage Tips: Keep 'Em Fresh!

If you have any of these savory snack recipes leftover (which is rare at my house), you can store them in the fridge.

Put them in an airtight container for up to 3 days.

Want to freeze them? Go for it! Let them cool completely, then freeze them in a single layer on a baking sheet before transferring them to a freezer bag.

Reheat in the oven at 350° F ( 175° C) until warmed through. I suggest not using the microwave they will be soggy.

Variations: Get Creative!

Want to mix it up? Add some sun-dried tomatoes for a Mediterranean twist. Or maybe some chopped mushrooms for extra earthy goodness.

You can make a no crust quiche recipe with any fillings you want.

If you're watching your cholesterol, try using an egg substitute. And for my vegan friends, there's dairy-free feta. Its texture will be slightly different, but it's still delicious.

These muffin tin snacks are endlessly adaptable!

Nutrition Basics: Goodness in Every Bite

Each little bite is packed with about 80 calories, 6 grams of protein, and 5 grams of fat. They are also loaded with vitamins and minerals from the spinach.

Think of them as a healthy snack ideas for adults . Plus, feta is a good source of calcium. This quick appetizer ideas are a win-win, right?

So, there you have it! I made this 30 minute snacks with different ingredients, I know you can too, the Spinach feta bites recipe is a super flexible and easy.

Go on, give it a go. I bet you'll love them!

Delicious Mini Quiche Recipe Savory Snack Secrets

Frequently Asked Questions

Can I make these Speedy Spinach & Feta Bites ahead of time? Are they good for meal prep?

Absolutely! These simple snacks recipe are fantastic for meal prep. You can bake them ahead of time and store them in the fridge for up to 3-4 days. They're also great cold, so pack 'em in your lunchbox like a proper packed lunch!

My Spinach & Feta Bites are a bit soggy. What did I do wrong?

Sogginess is usually down to excess moisture from the spinach, which is a common issue. Make sure you really, really squeeze the thawed spinach dry before adding it to the mixture. We're talking Herculean strength here! Use cheesecloth or a sturdy paper towel to get as much water out as possible; otherwise, you might feel like you are swimming in the River Thames.

I don't have feta. Can I substitute it with something else in this simple snacks recipe?

No worries, a substitution is easy enough! Ricotta cheese makes a lovely, creamy alternative. Goat cheese would also work well, adding a tangy flavour, or even try some grated cheddar if you're after something milder and more familiar. Just make sure whatever you use is relatively dry.

How should I store these Speedy Spinach & Feta Bites, and can I freeze them?

Store the baked bites in an airtight container in the refrigerator for up to 4 days. They can also be frozen! Let them cool completely, then wrap them individually in cling film before placing them in a freezer bag. They'll keep for up to 2 months. Just thaw them in the fridge overnight or gently reheat in the oven before serving; perfect for that "emergency snack" stash.

Are these Speedy Spinach & Feta Bites healthy? What's the nutritional info?

These bites are a relatively healthy snack option, packed with protein from the eggs and feta, and containing a good dose of vitamins and minerals from the spinach. As the recipe says, each bite is approximately 80 kcal, with 6g protein, 5g fat, and 2g carbohydrates. Remember, this is just an estimate and will vary depending on the specific ingredients you use. For an even healthier version, use reduced-fat feta or add more veggies!

I'm looking for more simple snacks recipe, what substitutions can I do?

There are a lot of substitutions you can do. Use ricotta or goat cheese instead of feta. You can even try to add other chopped veggies like sun-dried tomatoes, bell peppers, or mushrooms for a different flavour profile.