Crustless Mini Quiches: Start Your Day Right

Breakfast is the most important meal of the day, but it’s probably also the most often skipped. We are always in such a hurry to get the kids off to school or get to work (or both) that it’s just easier to grab a coffee and maybe a bar, or more likely a donut, and go. Then, we wonder why we’re crashing an hour later. If this sounds like you, these simple mini quiches are the answer to your prayers. They are so easy to make. Simply whip up a batch on Sunday, and you will have a grab-and-go breakfast that’s actually healthy every day of the week. These mini quiches are low in calories and fat, but high in protein and fiber making them the perfect meal to start your day.

Below, I am giving you the recipes for my two favorite combinations. But once you get the hang of it, you can use this basic recipe and come up with your own combinations. Be creative and have fun with it. It really is super easy, and the variations are endless. If you are dairy free, you can substitute the milk and cheese for dairy free options, or simply omit them. Your quiches will be just as delicious.


Mini QuichesIngredients

Mediterranean Mini Quiches

1 teaspoon ghee or grapeseed oil

2 cups baby bella mushrooms chopped

4 cups baby spinach

4 Roma tomatoes deseeded and diced

¾ cup crumbled feta cheese


Asparagus & Goat Cheese Mini Quiches

1 teaspoon ghee or grapeseed oil

2 cups baby bella mushrooms chopped

15 stalks asparagus trimmed and cut into ½-inch pieces

¾ cup crumbled goat cheese


Basic Quiche Mix (makes 12)

1 tablespoon coconut oil for greasing muffin tin

9 large eggs

½ cup milk or cold water (if dairy free)

1 teaspoon salt

½ teaspoon black pepper

1 teaspoon hot sauce (if you like your eggs a little spicy)


Preheat your oven to 350˚. Generously grease a nonstick muffin tin and set aside.

Heat the oil or ghee in a ceramic, nonstick pan to medium heat. Then, add your vegetables except for the tomatoes. Sauté them until tender. If using tomatoes, add them about 30-60 seconds before the vegetables are done cooking just to heat them through.

Most vegetables, especially mushrooms and tomatoes, will produce a bit of water as they cook. Drain this liquid from the vegetables before transferring to the muffin tin.

Divide your vegetable mixture evenly (approx. ¼ cup) between the 12 prepared muffin cups. Top the mixture with a tablespoon of the cheese per cup.

In a separate, small bowl, beat the eggs, water or milk, salt, pepper, and hot sauce until light and foamy. Pour the egg mixture into the muffin tins over the veggies and cheese. Fill each cup to nearly full (leave just enough room that you are not at risk of spilling over.)

Bake for 25 minutes until golden brown. Eat immediately or cool on cooling rack and store in the fridge. To reheat, cook them in the microwave for 30sec to 1min or in the toaster oven on 400 degrees for 7-10min.



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