Healthy Mini Vegetable Quiches
Perfect for meal prep or a grab-and-go breakfast, these Healthy Mini Vegetable Quiches are a nutritious and flavorful way to start your day. Packed with protein-rich eggs, vibrant baby spinach, juicy cherry tomatoes, and sweet red bell peppers, these bite-sized quiches are both satisfying and wholesome. The addition of shredded cheese and a hint of green onion adds a savory twist, while their muffin-tin size makes them ideal for portion control. Ready in just 35 minutes, this quick and easy recipe is perfect for busy mornings or as a healthy snack. Plus, they’re oven-baked, making them a lighter alternative to traditional quiches. Store them in the fridge for up to four days and enjoy a versatile dish that fits seamlessly into your healthy eating routine.
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Recipe Information
Ingredients
- 6 large Eggs
- 0.5 cup Milk
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 cup Baby spinach
- 0.5 cup Cherry tomatoes
- 0.5 cup Red bell pepper
- 0.5 cup Shredded cheese (cheddar or mozzarella)
- 1 teaspoon Olive oil
- 2 stalks Green onions
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a 12-cup muffin tin with olive oil.
In a large mixing bowl, whisk together the eggs, milk, salt, and black pepper until fully combined.
Finely chop the baby spinach, dice the cherry tomatoes, red bell pepper, and green onions, and set aside.
Heat olive oil in a small skillet over medium heat. Add the diced red bell pepper and sauté for 2–3 minutes until slightly softened. Remove from heat and let cool for a minute.
Evenly distribute the chopped spinach, sautéed red bell pepper, cherry tomatoes, green onions, and shredded cheese into each of the muffin cups.
Pour the egg mixture evenly into the muffin cups, filling each about 3/4 full. Use a fork to gently stir each cup so the vegetables and cheese are evenly distributed.
Place the muffin tin in the preheated oven and bake for 18–20 minutes, or until the quiches are set in the center and lightly golden on top.
Remove the tin from the oven and let the quiches cool for 5 minutes. Use a butter knife to gently loosen each quiche from the muffin tin before removing.
Serve warm, or allow them to cool completely and store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave before serving.
Nutrition Facts
Calories |
68 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.6 g | 6% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 99 mg | 33% | |
| Sodium | 154 mg | 7% | |
| Total Carbohydrate | 1.8 g | 1% | |
| Dietary Fiber | 0.3 g | 1% | |
| Total Sugars | 1.1 g | ||
| Protein | 4.9 g | 10% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 64 mg | 5% | |
| Iron | 0.6 mg | 4% | |
| Potassium | 87 mg | 2% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
