These Veggie Quiche Cups are a delightful and healthy main meal option. Perfect for a quick breakfast or a light dinner, they are packed with nutritious vegetables and cheesy goodness. The recipe is simple to follow and results in fluffy, flavorful egg muffins that are sure to please everyone at the table.
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Ingredients
Quiche Cups
large eggs6
milk1/4cup
spinach1/4cup
onion1/4cup
tomatoes1/4cup
cheese1/4cup
Salt and pepper to taste
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Nutrition (per serving)
Calories
38.9kcal (1.94%)
Protein
2.2g (4.34%)
Carbs
2.8g (1.03%)
Sugars
1.6g (3.1%)
Healthy Fat
0.8g
Unhealthy Fat
1.5g
% Daily Value based on a 2000 calorie diet
How to make Veggie Quiche Cups
- Step 1
Preheat the oven to 180°C and grease a muffin tin.
- Step 2
In a bowl, beat the eggs and season with salt and pepper.
- Step 3
Chop and mix in the vegetables.
- Step 4
Pour the mixture evenly into the greased muffin tin.
- Step 5
Bake for 15-20 minutes or until the egg muffins are set.
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Nutrition (per serving)
Nutrition (per serving)
Calories
38.9kcal (1.94%)
Protein
2.2g (4.34%)
Carbs
2.8g (1.03%)
Sugars
1.6g (3.1%)
Healthy Fat
0.8g
Unhealthy Fat
1.5g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
You can customize the vegetables based on your preference or what you have on hand.
For added flavor, try using different types of cheese or adding herbs like parsley or basil.
These quiche cups can be stored in the refrigerator for up to 3 days and reheated in the microwave.
FAQS
Can I use non-dairy milk in this recipe?
Yes, you can substitute regular milk with non-dairy milk like almond or soy milk.
Can I freeze these quiche cups?
Yes, these quiche cups can be frozen. Allow them to cool completely, then store them in an airtight container or freezer bag for up to 2 months.
What other vegetables can I use?
You can use bell peppers, mushrooms, zucchini, or any other vegetables you enjoy.
Can I make these without cheese?
Yes, you can omit the cheese if you prefer or are following a dairy-free diet.
How do I know when the quiche cups are done baking?
The quiche cups are done when the eggs are set and no longer jiggly in the center. You can also insert a toothpick, and if it comes out clean, they are ready.
Missy Robinson
(@missyrobinson)
Missy Robinson | Mental Health & Weight-Loss Mentor, Travel & Lifestyle Influencer in training. High-protein, low-carb meals that fuel transformation.
Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia