Crustless Quiche Cups for a Balanced Breakfast

I love a good quiche. Who doesn’t? It’s my go-to brunch order. This recipe is great because it’s loaded with veggies, makes breakfast (or lunch or dinner if you’re a “breakfast any time” gal like myself) for the whole week, and it’s a balanced option in the morning for balanced blood sugar. Cutting the crust in this recipe helps reduce fat and carbohydrates and leaves the protein and vegetables. This breakfast will stay with you! I like to make these quiche cups regularly as part of my breakfast rotation.

peppers, onions, tomatoes, red kale cooking in a pan

Prep these once and you’ve got it made for the week. I even double this recipe and freeze some for the future. I typically heat up two of these lil quiche cups and have them with a side of fruit, wheat toast, or a salad depending on my mood (and the time of day, of course.) They also pack up quite well to bring for lunch at work or school. And, as I always like to point out, they can be a sneaky way to get yourself to eat more vegetables. You know you need ’em.

Crustless veggie quiche cups

Breakfast can frequently be a time of day where we have a lot of carbs and fat, but run low on protein. Having these veggie quiche cups on hand can help you get your protein easily!

Crustless veggie quiche cups
5 from 2 votes
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Veggie Quiche Cups

who needs crust? not these quiche cups.

Course Breakfast
Keyword balanced breakfast, easy breakfast, healthy breakfast, high-protein breakfast, low-carb, meal prep, quiche, vegetarian
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes

Ingredients

  • 1/2 medium onion diced
  • 1/2 bell pepper diced
  • 2 tsp minced garlic
  • 1 medium tomato diced
  • 2 cups spinach or kale
  • 7 eggs beaten
  • 1/3 cup skim milk or milk of choice
  • 1/3 cup all-purpose flour
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1/2 cup shredded cheddar cheese parmesan is GOOD too

Instructions

  1. preheat the oven to 350 degrees Fahrenheit. spray your muffin pan with olive oil spray.

  2. heat some olive oil in a pan on medium-high heat and sauté the onions, garlic, and salt for 5 minutes. Add the bell pepper and tomato and saute for another 5 minutes. add the spinach and cook for 1 minute. remove the veggies from the heat and set aside.

  3. Meanwhile, in a large bowl, whisk the eggs, milk, flour, salt and pepper until smooth.

  4. Add the cooked vegetable mixture and cheese to the egg mixture and mix it all together. 

  5. Pour into the muffin pan and bake for 28 to 30 minutes. Makes 6 quiche cups. Break-y for the week!

About Laura
Laura Gaston, RD

Welcome to my website! I’m Laura Gaston, a registered and licensed dietitian. 

First of all, I’m honored you’re spending your valuable time reading my posts or looking into my services. The mission of Busy Gal Nutrition is to make sustainable nutrition for weight loss and general health accessible to the girl on the go. Nutrition doesn’t have to be time-consuming or restrictive, but it does have to be science-backed. I also think it helps if it’s a little fun, too. 

I provide nutrition coaching that includes all of that tailored to your schedule and needs. This is YOUR lifestyle, after all! Continue reading…

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