Grab-and-Go Mini Quiches

Prep
15 Minutes

Cook
20 Minutes

Total
35 Minutes

Servings 
6

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mini quiches

Yes, yes, breakfast is the most important meal of the day. You’ve heard it before, and will surely again! But how do you make good, healthy breakfast choices consistently when it’s hard enough to get out the door every morning, let alone make something nutritious?! Here’s an answer.

These simple, tasty mini egg quiches are a fabulous grab-and-go breakfast. You can make six servings on Sunday using a 12-cup muffin tin, wrap them up in pairs, and then enjoy your prepared breakfast all week long by popping them in the microwave for 30 seconds (or so) before you leave. Vary the taste by trying different vegetable and meat filling, so you don’t get tired of eating them repetitively. It’s a great way to set yourself up for a productive day! And when you need a quick meal, you can also crumble a quiche over greens for a fast salad.

Low-Carb Mini Egg Quiches

Ingredients

12

eggs

3

cups chopped veggies & meat (Example uses red and green pepper, mushroom & ham)

1/2

cup shredded cheese

1/4

Tsp pepper

1/2

Tsp salt

Steps

  1. Crack and whisk together all eggs in a bowl.
  2. Add filling (veggies and meat), cheese, and salt and pepper.
  3. Mix well.
  4. Pour evenly into a 12-cup muffin tin.
  5. Bake at 350 for 25 minutes.
  • Store extra quiches in the fridge (not freezer). Baggie OK.
  • Wrap quiches in a paper towel when you reheat in microwave about 20-30 seconds.
  • Top with some salsa or hot sauce if you want more flavor.
  • Chop up the veggies and meat into small pieces for more even cooking and to avoid overflowing the batter in your muffin tin.
  • Add dashes of other seasonings as desired. Ideas: red pepper flakes, parsley, chives.

Nutrition Facts

Serving Size: 2 quiches (varies based on filler ingredients used)

Serving Per Container 6

Amount Per Serving

Calories: 206

Calories from Fat 125

 

% Daily Value*

Total Fat 13.9g

21%

Saturated Fat 9.2g

48%

Trans Fat 0g

 

Cholesterol 147mg

49%

Sodium 301mg

10%

Total Carbohydrate 7.5g

>1%

Dietary Fiber 0.2g

>1%

Sugars 1g

 

Protein 10g

 

Vitamin A – N/A

Vitamin C – N/A

Calcium – N/A

Iron- N/A

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

 

Calories:

2,000

2,500

Total Fat

Less than

65g

80g

Saturated Fat

Less than

20g

25g

Cholesterol

Less than

300mg

300mg

Sodium

Less than

2,400mg

2,400mg

Total Carbohydrate

 

300g

375g

Dietary Fiber

 

25g

30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

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