Vegetable Quiche Cups to Go
Start your day right or keep your meal prep on track with these wholesome and portable Vegetable Quiche Cups to Go! Packed with protein-rich eggs, vibrant sautéed vegetables like bell peppers, zucchini, and fresh spinach, and topped with a savory blend of cheddar and Parmesan cheese, these mini quiches make a nutritious breakfast or snack option. Baked in a muffin tin, they're perfectly portioned for on-the-go convenience and can be made ahead for busy mornings. With just 15 minutes of prep time, they're an easy, flavorful way to sneak in more veggies while keeping things simple. Whether served warm or reheated later in the week, these make-ahead quiche cups are sure to become a meal-prep favorite!
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Recipe Information
Ingredients
- 6 large Eggs
- 0.5 cup Milk
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Olive oil
- 0.5 cup Onion, finely diced
- 0.5 cup Bell peppers (any color), finely diced
- 0.5 cup Zucchini, grated
- 1 cup Fresh spinach, chopped
- 0.5 cup Cheddar cheese, shredded
- 0.25 cup Parmesan cheese, grated
- 1 as needed Cooking spray
Instructions
Preheat the oven to 375°F (190°C).
Lightly grease a standard 12-cup muffin tin with cooking spray or line with silicone muffin cups.
In a medium mixing bowl, whisk together the eggs, milk, salt, and black pepper until well combined. Set aside.
Heat the olive oil in a medium skillet over medium heat. Add the onion and bell peppers, and sauté for 3-4 minutes, or until softened.
Add the grated zucchini and chopped spinach to the skillet. Cook for another 2 minutes, stirring frequently, until the spinach is wilted. Remove from heat and let the mixture cool slightly.
Distribute the cooked vegetable mixture evenly between the 12 muffin cups.
Sprinkle the shredded cheddar and grated Parmesan cheese evenly on top of the vegetables in each muffin cup.
Pour the egg mixture over the vegetables and cheese in each cup, filling them about three-quarters full.
Bake in the preheated oven for 18-20 minutes, or until the quiche cups are set and lightly golden on top.
Allow the quiche cups to cool for 5 minutes in the pan before carefully removing them.
Serve warm, or let cool completely and store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 20-30 seconds if needed.
Nutrition Facts
Calories |
170 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.0 g | 15% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 201 mg | 67% | |
| Sodium | 369 mg | 16% | |
| Total Carbohydrate | 4.6 g | 2% | |
| Dietary Fiber | 1.0 g | 3% | |
| Total Sugars | 2.7 g | ||
| Protein | 11.4 g | 23% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 172 mg | 13% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 251 mg | 5% | |
*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.
