Spinach, Onion & Goat’s Cheese Mini Quiche (Egg Muffins)

We live in a society where we are always in a rush, especially in the early morning. Most people set their timers on their coffee makers, grab a quick bowl of cereal or quick microwave oats and jet out the door. Unfortunately, that’s not where it ends. We rush to work, we rush home, we rush through the market or the drive through (eek!) to grab dinner. We inhale our meals, rush our spouses, our kids, and so on— it’s sabotaging our health, it’s hurting our relationships, and we are just not present for this precious gift called life.

Here at Freevive, we’re firm believers that scheduling time to prepare meals are as important as scheduling time to exercise. Diet is 80% of your fitness and health. It’s what you put into your body so that it performs at it’s optimal level. It’s about treating your gut right, nurturing it so that you absorb and assimilate all the good food you do put into your body. It’s knowing that how you feed yourself not only affects your weight, but it also affects how you’re feeling, your energy levels and even your mood and overall mental health! It’s being present for meals, just like being present on your yoga mat—both will help you practice presence in life, which should go without saying WILL make you happier and healthier overall!

These are all of the things we focus on during our 30-day program. We break it down, teach you EVERYTHING we know and provide you with all the tools and support for long-term success. Eating real food sounds pretty simple, but we understand how overwhelming and scary it can be in a packaged society. Even people who are pretty darn health conscious have learned  and applied a great deal of information from our program. We make it simple to incorporate real food into your diet, even on a tight schedule. We get it that time is of the essence, all we ask is that you try to prioritize and “fit in” time to care for yourself.


Here’s another recipe to help make that happen! Choosing a day or night that fits best to prepare a few dishes that you can freeze and eat through the week! It makes life easier, and also will keep you constantly prepared so you do not make the wrong choices on those days where you do not have time to cook or prepare a meal. These grain-free mini quiches can be prepared ahead of time, frozen, and reheated quickly for a quick breakfast or to throw in a salad at lunch time!


Remember, even though they are quick we encourage you taking as much time to enjoying the muffins as you did preparing them!

The onions give this so much flavor! I used 1/2 TBSP of grass-fed butter to saute them up for a few minutes until the sweet flavor started to come out, kitchen smelling divine!


Then, I threw in about 2 cups of organic spinach and just let it welt, I had the burner barely on at this point. The onions were hot enough to do that job!

onion spinach

Whisk together the eggs, spices, fold in the veggies and fill a (greased) 12-cup muffin tin half-way …


then crumble about 2 ounces of goats cheese on top evenly and get to baking!

quiche oven

These will plump up and come out really light and fluffy!

spinach goat cheese quiche

They don’t take long to make at all, and you can freeze them right away to have a healthy, quick breakfast/snack/lunch on hand anytime you need it!


Spinach, Onion & Goat’s Cheese Egg Muffins


  • 8 pastured eggs (soy-free a plus, ask your farmer!)
  • 1 small sweet onion
  • 2 cups fresh spinach, chopped
  • 1/2 teaspoon dried Parsley
  • 2-3 ounces soft goat’s cheese
  • 1/4-1/2 TBSP coconut oil, pastured rendered bacon fat, or melted ghee (for tins)
  • 1/2 TBSP grass-fed butter or ghee (for onions)
  • salt and pepper, to taste


Preheat oven to 350 degrees. Grease muffin tins with a healthy fat (as suggested above). Slice onions and place them in a frying pan with 1/2 TBSP grass-fed butter or ghee. Cook on medium-high heat stirring constantly until they cook down and sweeten/soften. Take off heat (or keep it very low) and add spinach a little at a time until it welts. Set aside. Whisk together eggs, salt, pepper and parsley. Fold in spinach/onion mixture. Fill tins half-way then crumble goat’s cheese on top. Bake at 350 for 20-25 minutes until they are fluffy and light golden-brown.


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