Did You Know ~~ Quiches are an easy-to-make, portable form of eggs? Besides protein, eggs also contain the antioxidant lutein, which specifically impacts the health of your skin, eyes, and heart.
Prep Time - 15 Minutes --- Cook Time - 30 Minutes --- Makes 12 Mini Quiches
Amount Of Ingredients | Ingredient |
--- | Cooking Spray |
5 | Eggs |
6 | Egg Whites |
3/4 Cup | Parmesan Cheese, Grated |
1 Tablespoon | Fresh Rosemary, Chopped |
1/2 Teaspoon | Salt |
1/4 Teaspoon | Freshly Ground Black Pepper |
2 Teaspoons | Olive Oil |
1/2 Medium (about 1/2 cup) | Red onion, finely chopped |
1 Minced | Garlic Clove |
6 Ounces | Button Mushrooms Finely Chopped |
3 Ounces (About 3/4 Cup) | Fresh Baby Spinach, Finely Chopped |
How To Make The Mini Vegetable Quiches
Preheat the oven to 350F and coat a muffin tin with the cooking spray and place liners in each muffin cup
In a medium bowl, whisk together the eggs and egg whites. Whisk in the parmesan cheese, rosemary, salt, and black pepper.
In a medium skillet over medium heat, heat the olive oil. Add the onion and garlic and sauté until fragrant. About 1 minute. Add the mushrooms and continue cooking until the mushrooms are softened. About 5 minutes. Remove the pan from the heat and allow the mixture to cool slightly.
Place 1 heaping tablespoon of the mushroom mixture into each of the muffin cups, and add a large pinch of chopped spinach. Gently pour the egg mixture into each muffin cup, filling each to the rim.
Bake until the tops are golden brown, about 25 minutes. Let the quiches cool for 10 minutes before removing them from the tin.
Meal Prepping The Mini Vegetable Quiches
Refrigerate: Store the cooled quiches in a resealable plastic or glass container for up to 5 days. Reheat in the microwave for 45-60 seconds and allow to cool for 2 minutes before eating.
Freeze: Store the cooled quiches in a single row in a freezer-safe container for up to 2 months. Thaw in the refrigerator overnight and reheat in a preheated 300F oven for 5 minutes. Alternatively, microwave for 45-60 seconds and allow to cool for 2 minutes before eating.
Quick Tip - Want to save time on cleanup?
Use paper muffin liners when making quiches (and muffins)
Nutritional Value (Per Serving, 1 Mini Quiche)
Calories - 83
Fat - 5 Grams
Saturated Fat - 2 Grams
Protein - 8 Grams
Total Carbs - 2 Grams
Fiber - 0 Grams
Sodium - 289 MG
Save Money, Save Time, And Eat Healthy Meals With Meal Prepping
Preparing healthy and delicious meals 3 times a day can be so hard with everything else you have going on in your life. If you are stressed out at work, you have hungry tiny humans at home, need to bring the dog out for a walk, or do the laundry, thinking about food might be the last thing on your mind.
I know the feeling; I’ve been there before. In my case, work and stress exhausted me. But I still wanted myself and the family to eat well.
That’s when I discovered meal prep. Honestly, if you are late from work or are just rushing out of the house in the morning, having a meal ready to grab can be a lifesaver. By using some simple tips and planning, you’ll be blown away by how easy cooking delicious food can be.
Free Meal Planner Template
Download this 1 page weekly printable meal-planning template! You can use this to organize your meals for the next 7 days and add what kind of groceries you'll need for when you go shopping!
Benefits Of Meal Prepping
Save Money
By making a meal plan, you’ll be able to waste a lot less food. When you go food shopping, you’ll just buy exactly what you need and won’t be tempted to overspend. Plus, by preparing your own healthy recipes, you’ll save a great deal of money rather than eating out.
Save Time
By spending a few hours chopping fresh veggies and cooking at the weekend, you’ll have more time during the busy week to relax and worry less about what you need to put on your table.
Eat Healthy Meals Every Day
The hungrier you are, the more tempted you get to eat unhealthy food. By meal prepping you’ll know what you are eating every day by cooking healthy food ahead of time. This ensures that you are getting the proper vitamins and nutrients your body needs.
Once you get the hang of it, you’ll be amazed at how a bit of organization can make your life so much easier, and you’ll just ask yourself why you didn’t do this sooner! If your planning on doing meal prepping for weight loss, you’ll want to check out this article! Lots of helpful tips to get you on the right path.
My Favorite Meal Prep Containers
I love containers that are made of glass. You can see what’s in them. They can be used in microwaves, and they won’t release any chemicals at hot temperatures as plastic containers can.
Meal Prep Bowls with dividers: I love these when I want to separate ingredients, like fruits and nuts from my main meal.
Mason Jars: For salads, overnight oats, and chia puddings.
Glass Bottles: Perfect for soups or smoothies on the go!
I really hope you give today's recipe a try! Let me know if you did by sending me a picture of how it turned out. You can message my Facebook page or Instagram page to show me the end result. If you're looking for more breakfast recipes. Check them out here.
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