Mini quiche

Appetizer

Item Rating: 56/100

1 serving (43 grams) contains 100 calories, 4.0 grams of protein, 7.0 grams of fat, and 7.0 grams of carbohydrates.

Nutrition Information

1 cup (237.6g)

Calories		552.5
% Daily Value*
Total Fat		38.7 g	49%
	Saturated Fat	16.6 g	83%
	Polyunsaturated Fat	0 g
Cholesterol		221.0 mg	73%
Sodium		828.7 mg	36%
Total Carbohydrates		38.7 g	14%
	Dietary Fiber	0 g	0%
	Sugars	5.5 g
protein		22.1 g	44%
Vitamin D		55.2 mcg	276%
Calcium		165.7 mg	12%
Iron		2.8 mg	15%
Potassium		276.2 mg	5%

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

Food Attributes

🍯 Low sugar

🧈 High saturated fat

Source of Calories

Fat: 348 cal (58.9%)

Protein: 88 cal (14.9%)

Carbs: 154 cal (26.2%)

About Mini quiche

Mini quiches are small, savory pastries originating from French cuisine, typically made with a pie crust and a custard filling of eggs, cream, cheese, and various fillings like vegetables, meat, or seafood. Known for their rich and creamy texture, they are a popular dish for breakfasts, brunches, and gatherings. Nutritionally, mini quiches are calorie-dense, providing energy from fats and carbohydrates, along with protein from the eggs and cheese. Depending on the ingredients, they can also offer important nutrients like calcium, vitamin D, and iron. However, they may be high in saturated fat and sodium, so portion control is crucial for a balanced diet.

Health Benefits

• Eggs in mini quiches are an excellent source of high-quality protein, containing all essential amino acids.
• Cheese and cream provide calcium and vitamin D, which support bone health and muscle function.
• Vegetable fillings like spinach or bell peppers contribute dietary fiber, vitamin C, and antioxidants that boost immune health.

Dietary Considerations

Allergens: Contains eggs, milk, gluten (if crust contains wheat), potential seafood or nut allergens depending on the filling

Suitable for: Vegetarian (if no meat is included and contains vegetarian cheese), low-carb (if made with crust alternatives like almond flour)

Not suitable for: Vegan, dairy-free, egg-free, gluten-free (if made with traditional wheat crust)

Selection and Storage

Store mini quiches in the refrigerator in an airtight container for up to 3 days. Reheat in the oven at 350°F (175°C) for 10-15 minutes to maintain texture and flavor.

Common Questions About Mini quiche Nutrition

Is mini quiche high in protein?

Mini quiches typically contain 4-7 grams of protein per serving, depending on ingredients like eggs, cheese, and meats. The protein mainly comes from eggs and any added meat or cheese, making it a moderate source of protein suitable for a light snack or part of a meal.

Can I eat mini quiche on a keto diet?

Mini quiches can be keto-friendly if made without a traditional crust, as the crust often contains flour and adds unnecessary carbs. Opt for crustless or almond flour-based recipes, which typically provide 1-3 grams of net carbs per quiche, fitting well within keto guidelines.

Are there health concerns with eating mini quiches?

Mini quiches can be high in saturated fat and sodium, especially if made with heavy cream, cheeses, and processed meats. Eating them in moderation is advised, especially for individuals monitoring heart health or sodium intake. Using more vegetables and lean proteins can make them a healthier option.

What is the recommended serving size for mini quiche?

A typical serving size of mini quiche is 2-3 pieces, averaging 150-250 calories depending on ingredients. They are best paired with a side of vegetables or salad for a balanced meal, especially if serving them as an appetizer or snack.

How does mini quiche compare to regular quiche?

Mini quiches are similar to traditional quiches but are portion-controlled, often baked in muffin tins or pre-formed shells. They are ideal for snacks or appetizers, while regular quiches are typically larger and served as a main dish. Mini quiches tend to cook faster and are more versatile for meal prep or events.

Data Sources & Scientific References