Mini Crustless Quiches

The sun is shining and that makes me happy.  This past week we had a quick run in with snow.  That made me a little unhappy.  I am just not quite ready.

Thankfully, with the sun brightly shining, Russ, Lucy and I got in 2 nice long walks this weekend!  We took in some of  nature’s beauty along the way.

This is bittersweet.Bittersweet reminds me of my 87 year old Mom, Dorothy as she is known to have bittersweet in a pretty vase displayed in her home.

This morning, I got out of bed early.  And got to work.  Look what I made…

These crustless mini quiches can be eaten right away or frozen for a quick microwave heat’n go breakfast.  My clients really like this recipe!  What’s nice about this recipe is that you can add whatever veggies you like {or tolerate} or happen to have on hand in your home.

Sauté your favorite veggies.  I cooked up about 1 1/2 cup mixture of a grated cooked potato, broccoli and summer squash, cooking for about 5 minutes until fork tender.  Then I topped the veggies with a good cup of baby spinach, cooking until  it was wilted.  Since my boys love their breakfast sausage, I cut up 2 Applegate breakfast sausage links and put them in 3 of the quiches and kept the other 3 quiches all veggie and low fat cheddar.

I filled a lightly oiled muffin tin with about 2/3 full of my cooked veggies.

I mixed up the eggs, Italian seasoning and a bit of milk.

Even used an Udi’s French roll to make a gluten free breakfast sandwich. (Udi’s shared some of these rolls with me to sample) And they are perfect for my FODMAPers to make a little sandwich!  But use whatever roll or whole grain English muffin that suits your personal tolerance.  

These mini crustless veggie-filled crustless quiches are a healthy protein rich breakfast!  You could also serve a couple of these mini quiches for lunch or dinner with a nice colorful salad.

I hope you all had a wonderful weekend.  Perhaps you can whip up some of these mini quiches for your week ahead!

Mini Crustless Quiches

Ingredients

  • 1 1/2 cups chopped veggies (I used combo of summer squash, broccoli and grated cooked potato BUT red pepper and zucchini would be nice too!)
  • 1 Tablespoon olive oil
  • 1 cup fresh baby spinach
  • 5 large eggs
  • 1/4 cup low fat milk (fodmaps can use lactose free but this small amount should not pose problem)
  • 1/2 cup reduced fat cheddar
  • 1/2 teaspoon Italian seasoning
  • Salt and pepper to taste

Instructions

  1. Preheat oven to 350 degrees and lightly oil muffin tin ( for 6 quiches).
  2. In large skillet over medium heat, add 1 tablespoon olive oil and 1 1/2 cup veggies of choice.
  3. Cook while stirring for about 5 minutes.
  4. Add in spinach and cook to wilt spinach. Drain any excess liquid from mixture.
  5. In medium bowl, add eggs, milk, cheddar and Italian seasoning. Whisk ingredients until blended.
  6. Place veggie mixture evenly in each muffin tin--filling about half way full.
  7. Top with egg mixture filling until about 3/4 full. (Don't fill to very top as mixture does expand a bit)
  8. Place in oven and bake for about 30 minutes or until eggs are set and cooked through.
  9. Let cool for about 10 minutes.
  10. Run a butter knife around the quiche to loosen and remove.
  11. Enjoy!!
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About katescarlata

Registered dietitian with over 20 years experience in the nutrition and wellness field. Digestive health expert. Runner, Writer, Mom of 3, Dog lover especially my chocolate lab, LUCY!

6 thoughts on “Mini Crustless Quiches

  1. Thank you for this, I’m on the eliminate phase of FODMAPs at the moment and have a heap of picnics and parties coming up. Going to make these and take them with me to avoid the buffets!! I LOVE quiche!!

  2. Kate,
    These look yummy and easy. I like the fact that they can be frozen.

    Do you know how I could get a recommendation for a Nutritionist familiar with the fodmap diet near Salt Lake City, Utah?

    Thanks for all of your recipes, tips, and information. So very helpful.
    Leslie

    1. Leslie, I have found an RD (FODMAP knowledgable) that is about 3-4 hours out of Salt Lake City but you might be able to do a phone consult. Here is her contact info: Emily Fonnesbeck

      Kate

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