Vegetable Quiche Cups
Whip up a batch of these deliciously customizable Vegetable Quiche Cups for a quick, protein-packed breakfast or snack that’s as nutritious as it is flavorful. Made with six large eggs, fresh or frozen spinach, colorful diced bell peppers, and a hint of onion, these quiche cups deliver a wholesome dose of veggies in every bite. Shredded cheddar cheese adds a rich, melty touch, while a splash of milk keeps the texture light and fluffy. Baked to perfection in a muffin tin and ready in just 35 minutes, these mini quiches are ideal for meal prep, portable lunches, or even party appetizers. Whether served fresh from the oven or stored for a grab-and-go option, these gluten-free quiche cups are your answer to healthy and satisfying eating.
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Recipe Information
Ingredients
- 6 large eggs
- 0.5 cup milk
- 0.75 cup shredded cheddar cheese
- 1 cup chopped spinach (fresh or frozen, thawed and squeezed dry)
- 0.5 cup diced bell peppers (red, yellow, or green)
- 0.25 cup diced onion
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon olive oil (for greasing the muffin tin)
Instructions
Preheat the oven to 375°F (190°C).
Lightly grease a standard 12-cup muffin tin with olive oil or non-stick cooking spray.
In a medium-sized mixing bowl, whisk together the eggs, milk, salt, and black pepper until well combined.
Stir in the shredded cheddar cheese, chopped spinach, diced bell peppers, and diced onion until evenly distributed.
Using a ladle or measuring cup, pour the egg mixture evenly into the prepared muffin tin, filling each cup about three-quarters full.
Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the quiche cups are set in the center and slightly golden on top.
Remove the muffin tin from the oven and let the quiche cups cool for 5 minutes before carefully removing them from the tin using a knife or small spatula.
Serve warm, or allow the quiche cups to cool completely before storing them in an airtight container in the refrigerator for up to 4 days.
Enjoy as a quick snack, pair with a side salad for a complete meal, or pack them for a convenient on-the-go breakfast or lunch!
Nutrition Facts
Calories |
86 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 2.7 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 101 mg | 34% | |
| Sodium | 182 mg | 8% | |
| Total Carbohydrate | 2.5 g | 1% | |
| Dietary Fiber | 0.6 g | 2% | |
| Total Sugars | 1.2 g | ||
| Protein | 5.8 g | 12% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 97 mg | 7% | |
| Iron | 1.0 mg | 6% | |
| Potassium | 178 mg | 4% | |
*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.
