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Crustless veggie quiche cups

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!