Food

Easy, quick, and delicious quiche cups!

Here’s an easy and quick quiche recipe that I came up with that is not only delicious but healthy as well. In 30 minutes you can make enough for a whole group or just yourself if you’re meal prepping. Not only are they super tasty, but since I used mostly egg whites, they’re on the healthier side. These little delights are low in calories, low in carbs, and high in protein! Win, win, and win! 

Some ingredients for the quiche cups
Just some prepping

Ingredients:

  • 1 1/2 cups egg whites
  • 2 whole eggs
  • ½  cup almond milk
  • ½  cup your choice of shredded cheese (the amount is to your preference)
  • 1 garlic, diced or grated
  • ½ serrano pepper, diced (or your choice of spicy green pepper)
  • ½  teaspoon salt (or to your taste)
  • ½  cup of diced onions, green, yellow, and red bell pepper (or your choice)
  • ¼ cup of mushrooms
  • A dash of paprika (optional)
Quiche cups fresh out of the oven!
Hot from the oven!

Steps:

  1. Preheat oven to 350 F. If the cupcake tray is not a non-stick, then be sure to spray it with cooking spray.
  2. Whisk egg whites, eggs, milk, garlic, pepper, and salt in a medium size bowl. Blend well.
  3. Add diced onions, mushrooms, and bell peppers into the mixture.
  4. Using a ¼ measuring cup, poor one scoop into each cup of the cupcake tray. 
  5. Top egg mixture with cheese. 
  6. Bake for 20-22 minutes or until you notice the egg mixture is cooked through. 
  7. Serve warm and enjoy!

Pro Tips:

  • Since I’m usually just cooking for myself, I often find that when I grocery shop, I have veggies that I can’t always use up by the time they go bad. So, what I do is wash, cut, and freeze them. This is exactly what I’ve done with the bell pepper and onion mix. I put the baby portobello mushrooms in a separate bag, but they also freeze very well! 
  • Once cooled, you can store in a container and refrigerate for 3-4 days or freeze for up to a month. When you’re ready to eat, warm in the microwave for 45 seconds. 

Please leave a comment below if you tried out this recipe or have any suggestions. Thanks!

2 Comments

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