Quick Breakfast: Healthy Muffin Pan Quiche

Posted on by Madi Johnson
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For the past few years, I have been making numerous variations of muffin pan quiches. It originated from Eating Well’s Mini Mushroom and Sausage Quiche recipe (which was featured in the Holiday Challenge), but I found that I started throwing in my own vegetable combinations and more often than not opted for a vegetarian option (trying to avoid processed meats as much as possible). It even got to the point of no longer following a recipe, just throwing together a combo of egg whites and whole eggs, a little milk, and then any and all vegetables I had on hand until the muffin cups were full. muffin pan eggWhen friends or family would ask for the recipe, the only one I had written down was the mushroom and sausage version. SO, I decided to jot down my favorite combo and share it with you all!

These mini muffin pan quiches could not be easier. Make a large batch on Sunday and use for the week. They are also easy to freeze and save for later – just wrap each up in saran wrap, place in a freezer bag, and call it a day. When you’re ready to enjoy, just unwrap and microwave until warmed through. This is my go-to breakfast when company comes to town or when someone has a baby (or illness, or death in the family) and needs a healthy and easy breakfast. Play around with the recipe and make it your own!

Muffin Pan Vegetable Quiche         

  • 5 eggs
  • 3 egg whites
  • 8 ounces mushrooms, sliced
  • 1 cup fresh spinach
  • 1 cup 1% or skim milk
  • ¼ cup shredded cheese
  • ¼ cup sliced scallions (optional)

Directions

  • Position a rack in the center of the oven; preheat to 325 degrees. Coat a nonstick muffin tin generously with cooking spray or line with foil baking cups.
  • Whisk eggs, egg whites, and milk in a medium bowl. Divide egg mixture evenly among the prepared muffin cups. Sprinkle the vegetables and cheese into each cup.
  • Bake until the tops are just beginning to brown, 25 minutes. Let cool for 5 minutes. Flip the quiches out of pan and let cool completely.

Tip: Can use any preferred vegetable combination. Try red peppers, broccoli, or tomatoes.

 

Nutrition Information:

Serves: 12

Serving Size: 2 quiches

Using skim milk: Calories: 121; Total Fat: 5g; Saturated Fat: 2g; Cholesterol: 160 mg; Sodium: 189 mg; Potassium: 162 mg; Total Carbohydrate: 4g; Dietary Fiber: 1 g; Sugar: 3g; Protein: 14g.

 

 

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22 thoughts on “Quick Breakfast: Healthy Muffin Pan Quiche”

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    1. Hi Rosalie, I usually only keep them in the fridge about 3 days. I freeze most of them so that they are easy to reheat in the future if we don’t eat them all in time. 🙂

    1. Absolutely! A whole wheat English muffin or piece of toast would be a great addition – yum!

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    1. Great question Michele! We have just added the nutrition information to the post. We typically eat two in the morning. 🙂

    1. Great question Vickie! We just added the nutrition information. We typically eat two in the morning, unless you are not much of a breakfast person then 1 would be enough.

    1. Great question – 12 muffin tin pan. We fill each slot about 3/4 full so you might even be able to make an extra batch depending on your muffin tin size. 🙂

  13. What is the serving size? The entire 5 eggs and 3 egg whites? Four (4), as shown in the photo?
    Do you have calorie count range (or possibly Nutrition Facts) per serving size?

    1. Great questions Kevin! We just added the nutrition information to the post. The serving size is for two quiches (121 calories for two) using skim milk. Thank you!

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