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| Make mini quiches for an easy breakfast all week! |
When it comes to breakfast, I’m definitely a savory-over-sweet kind of person. And when I say that I eat eggs pretty much every day, I’m not exaggerating.
But sometimes with busy schedules, it’s not always easy to fry up an egg sandwich or an egg taco (both staples of mine) before running out the door.
Enter the mini crustless quiches. (Ok, so they’re not *technically* a quiche…but you get the idea).
You can make a bunch of them at the beginning of the week, use whatever veggies, meats, or cheeses you happen to have in the fridge, and eat them throughout the week. They are high on protein and low on carbs, and contain just 119 calories each.
The combinations are endless, so get creative! And if you need some ideas, visit Kalyn over at Kalyn’s Kitchen. I consider her the queen of the mini quiches, or as she calls them “egg muffins.”
You’ll need a dozen eggs….
One bunch of chard, ribs removed and sliced….
And some mushrooms….I used oyster mushrooms since I had them in my CSA bag.
Saute them with a little garlic and green onions in olive oil.
Evenly divide the chard mixture into 12 muffin cups (sprayed with cooking spray). Whisk eggs with 1/4 cup of grated Parmesan cheese, a little hot sauce and some salt & pepper and pour into cups so that they are 3/4 of the way full. (Gruyere or white cheddar would’ve been good too, but I didn’t have any on hand at the time).
Give them a little stir with a fork and sprinkle with a little more Parmesan cheese.
Bake for about 20 minutes at 375 degrees. You can store them for about 5 days in the fridge, or longer in the freezer. When ready to eat, just pop them in the microwave for about 20-30 seconds until hot, careful not to overcook. (Defrost in fridge overnight if frozen).
Mini Frittatas with Mushrooms and Chard
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Loading...A great option for meal-prep breakfasts, giving you a healthy option on the go!
Ingredients
- Cooking spray
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 2 large garlic cloves, minced
- 1 bunch of chard, ribs & stems removed and leaves chopped
- 1 bunch oyster mushrooms, cut into bite-sized pieces
- 12 eggs
- 1/4 cup Parmesan cheese, plus 1-2 tablespoons for sprinkling
- a couple dashes of hot sauce (I like Tapatio)
- salt & pepper, to taste
Instructions
Preheat oven to 375 degrees. Spray cavities of a muffin pan with cooking spray.
Heat olive oil over medium-high heat. Saute onion for 4-5 minutes, stirring occasionally, until soft. Add garlic and saute another minute. Add chard and mushrooms and saute until chard is wilted and mushrooms have released their moisture.
Whisk eggs with 1/4 cup Parmesan cheese and a few dashes of hot sauce. Season with salt & pepper.
Evenly divide chard mixture among the 12 muffin cavities. Pour egg mixture over the top and stir around with a fork to make sure everything is evenly distributed. Sprinkle with a little Parmesan and bake for about 20 minutes, or until slightly golden.
Serve hot or store in the refrigerator or freezer and reheat when ready to eat.
Nutrition
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119 Calories
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2g Carbohydrates
-
6g Fat
-
10g Protein
Notes
Can use a variety of ingredients and mix-ins to customize to your tastes.
Steve M
January 26, 2012 at 6:22 pmJust to be clear here. They are NOT high on protein with just one egg per serving. For anyone other than a sedentary desk-jockey, you'd need three of them at at time.
It's also not really a quiche as a quiche has a pastry crust. This is more of a fritatta.
Now, if you were to bake those in a bacon cup? We'd have a deal.
jaymeesire
January 26, 2012 at 6:28 pmI know they're not traditional quiches…but sometimes I have to get creative with the good o' letter of the week. 🙂 I usually eat 2-3 for breakfast, and the chard, mushrooms, and Parmesan add a little extra protein as well.
And I agree on the bacon…I just might have something similar to that planned in a couple weeks! 🙂
Erin
March 9, 2012 at 2:35 amThanks so much!! These were great. I did them with kale, white mushrooms, and gruyere. Yummmmmmmmmm. I overfilled each cup so they puffed up but that worked too. Then I put them on parchment paper on a cookie sheet to freeze for a couple of hours, then into big zip baggies for the freezer. Now I have gluten-free mini quiches for my morning – thank you!!