Crustless Mini Quiches

I thought of this recipe when I started working as a Dietitian at the hospital. I am not a morning person at all and I was looking for a way to have a nutritious breakfast that wouldn’t require me to set my alarm any earlier and this is what I came up with. You can make them Sunday evening and you’re set for the workweek for breakfast. Just put them in the fridge and pop them in the microwave in the morning  to reheat. 

Makes: 9 crustless mini quiches

Prep Time: 10 minutes

Cook Time: 20 minutes

Materials: image_1                  

  • Oven
  • Medium bowl
  • Whisk or fork
  • Knife and cutting board
  • Muffin pan
  • Spoon

Ingredients:

  • Cooking spray
  • 6 eggs
  • 1/2 cup 1% milk
  • Seasoning of your choice
  • Mix-ins such as vegetables and cheese

Directions:

1. Preheat oven to 350°F

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2. Spray muffin pan with cooking spray

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3. Add eggs, milk, and desired seasoning into bowl and whisk  (I chose the Italian Herbs grinder I had in my pantry. I add LOTS to give extra flavor.)

4. Pour egg mix into muffin pan, about 3/4 full

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5. Add desired mix-ins (I use what I find at the Farmer’s Market. This week I happened to have scallions, red bell pepper, and cheddar cheese. Other options to try are spinach, onions, swiss, mushrooms, tomatoes, feta, etc. Get creative!)

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6. With a spoon, stir each cup to get the mix-ins incorporated

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7. Put in the oven, setting the timer for 10 minutes

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8. After 10 minutes rotate the muffin pan 180° and set the timer for another 10 minutes

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9. After a total of 20 minutes, remove the muffin pan from the oven (You will notice the quiches have puffed up a lot but they will sink back down once removed from the oven.)

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10. Immediately remove quiches from muffin pan using a spoon to help scoop them out

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11. Let cool and enjoy! (Or store for later use)

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These are not just for working people in need of a fast breakfast either. Have a family or group of kids with different likes and dislikes when it comes to veggies? Have bowls of different options available and have each person add their own mix-ins. It’s an easy way to allow everyone to have breakfast just the way they want it.

*Nutrition for 2 mini quiches with egg and milk only (since your mix-ins will vary):

  • Calories: 124
  • Total fat: 8 g
  • Saturated fat: 2.6 g
  • Cholesterol: 289 mg
  • Sodium: 122 mg
  • Total carbohydrate: 2 g
  • Sugar: 2 g
  • Protein: 10 g

Keep in mind cheese will add protein as well as saturated fat, cholesterol, and sodium.

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