⏱ 50 min total

Vegan Quiche Muffins with Sun-Dried Tomatoes and Spinach

Name: Vegan Quiche Muffins with Sun-Dried Tomatoes and Spinach
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 serving
Ingredients: 4 oz Tofu; 1 spray , about 1/3 second Cooking spray; ¼ tbsp Olive oil; ¼ cup pieces White mushrooms; ½ cup Spinach; 1 cloves, minced Garlic; ¾ tbsp chopped Onion; 2 piece Sun-dried tomatoes; ¼ cup Almond milk; ¾ tbsp Nutritional yeast; ⅛ tsp Salt; ¹⁄₁₆ tsp Black pepper; ¼ tbsp chopped Chives; ⅛ tbsp Baking powder

Per 1 serving · 233 g · 14 ingredients

Calories

196

10%
of a 2,000 cal day

Protein
16g
29% of calories
Carbs
12g
23% of calories
Fat
11g
48% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegan Quiche Muffins with Sun-Dried Tomatoes and Spinach (233 g) has 196 calories, with 16 g of protein, 12 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (31% DV), Vitamin K (65% DV) and riboflavin (b2) (186% DV). Keep an eye on sodium, which provides 24% of the daily value.

Per 100 g

84cal

low energy density

Protein per 100 cal

7.9g

Net carbs

carbs minus fiber

Fiber

3.6 g sugar

High in

20%+ of the daily value

Protein31%
Vitamin K65%
Riboflavin (B2)186%
Niacin21%
Vitamin B620%
Folate (B9)32%

Good source of

10–19% of the daily value

Dietary fiber11%
Vitamin C10%
Thiamine12%
Pantothenic acid18%
Potassium11%
Zinc14%

Watch

20%+ of the daily value

Sodium24%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

4 oz Tofu
1 spray , about 1/3 second Cooking spray
¼ tbsp Olive oil
¼ cup pieces White mushrooms
½ cup Spinach
1 cloves, minced Garlic
¾ tbsp chopped Onion
2 piece Sun-dried tomatoes
¼ cup Almond milk
🥄
¾ tbsp Nutritional yeast
🥄
⅛ tsp Salt
¹⁄₁₆ tsp Black pepper
¼ tbsp chopped Chives
⅛ tbsp Baking powder

Directions

Prep 15 minCook 35 min

1
Preheat the oven to 375°F. Grease a 12-cup muffin tin.
2
Press the tofu to remove excess moisture and set aside.
3
Heat olive oil in a pan over medium-high heat. Add mushrooms, spinach, garlic, onion, and sun-dried tomatoes. Season with salt and pepper to taste. Cook until onions are translucent and spinach is wilted, about 5 to 8 minutes. Remove from heat.
4
In a blender, combine tofu, almond milk, nutritional yeast, salt, pepper, and baking powder. Blend until smooth.
5
Mix the cooked vegetables and chives into the tofu mixture. Adjust seasoning if needed.
6
Divide the mixture evenly among the muffin cups. Bake for 35 minutes or until a toothpick inserted in the center comes out clean. Let cool for 5 minutes in the pan, then transfer to a wire rack.
7
Serve warm or cold.

Vitamins & minerals

Amounts for 1 serving (233 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	74 μg	8%
Vitamin C	9 mg	10%
Vitamin D	0 μg	0%
Vitamin E	1 mg	5%
Vitamin K	78 μg	65%
Thiamine	0.1 mg	12%
Riboflavin (B2)	2 mg	186%
Niacin	3 mg	21%
Vitamin B6	0.3 mg	20%
Folate (B9)	128 μg	32%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	18%
Choline	11 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	382 mg	38%
Iron	3 mg	43%
Potassium	499 mg	11%
Magnesium	84 mg	20%
Phosphorus	236 mg	34%
Zinc	2 mg	14%
Copper	0.3 mg	36%
Manganese	1 mg	50%
Selenium	17 μg	31%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	885 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	0.1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	1,836 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 196 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

37min
Walking (3.5 mph)
23min
Cycling (moderate)
16min
Running (6 mph)
28min
Swimming laps

Common questions

How many calories are in Vegan Quiche Muffins with Sun-Dried Tomatoes and Spinach?

One serving of Vegan Quiche Muffins with Sun-Dried Tomatoes and Spinach (1 serving) has 196 calories, which works out to 84 calories per 100 g. That is about 9.8% of a 2,000-calorie day.

Is Vegan Quiche Muffins with Sun-Dried Tomatoes and Spinach high in protein?

It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 29% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Quiche Muffins with Sun-Dried Tomatoes and Spinach keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Quiche Muffins with Sun-Dried Tomatoes and Spinach?

552 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Quiche Muffins with Sun-Dried Tomatoes and Spinach?

3.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (233 g)

Calories196

% Daily Value*

Total fat 11g	14%
Saturated fat 1.1g	6%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 552mg	24%
Total carbohydrate 12g	4%
Dietary fiber 3g	11%
Total sugars 3.6g
Protein 16g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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