Morning Quiche Cup - Crustless

Not everyone eats breakfast first thing in the morning, but that first meal of the day can still be important, especially if you're dealing with high glucose levels.
This Morning Quiche Cup will help get you off to a good start with protein and healthy carbs.
I like to make these on Sunday and have them on hand for a quick and easy breakfast during the week.
This recipe makes 6 mini quiches.

6 eggs
1/3 cup milk, whole or non-dairy (optional)
1/4 cup finely grated Parmesan cheese
4-8 oz sliced mushrooms, chopped
1 small onion (red, white, yellow or leeks), diced
2-3 large handfuls baby spinach, chopped*
1-2 oz feta, crumbled (or your choice of cheese, grated)
1 Tablespoon coconut or avocado oil
salt, pepper, black pepper, garlic powder - to taste
A 6-cup muffin pan tray (sprayed with oil)**

Whisk the eggs until blended then whisk in the milk if you're using it. Using milk helps make the quiche cup a bit moister, but it's not necessary. Stir in the Parmesan cheese if you're using it. Add the salt, pepper, and garlic powder.

On the stove top, heat the oil. Add the diced onions and cook for a couple of minutes and add the chopped mushrooms. Season with salt and pepper and cook until soft. Remove from the pan into a small bowl and add the spinach to the heated pan. Saute lightly until wilted.

Prepare the muffin pans by spraying a small amount of cooking spray into each cup. Place the ingredients in each cup in this order: onion/mushroom mixture, spinach, crumbled feta cheese, and then pour the egg mixture into each cup.

Place into a preheated 350 oven for 30-35 minutes.

These Mini Morning Quiches can be eaten warm, but they're even better the next day making them perfect for a make-ahead morning meal.

* Instead of spinach, you can add chopped broccoli that has been slightly cooked. I use the same process as with the spinach - remove the onion/mushroom mixture and then saute the broccoli (this lets me layer the ingredients how I want in the cups). You can use any combination of veggies, no rules here!

** I'm not particularly a fan of cooking sprays, but they seem to be the best way to keep egg from sticking to the muffin tins. I recommend purchasing an oil sprayer.