Raise your hand if you want to try a nutritionally rich, protein-packed mini meal that can be enjoyed any time of day, AND is super easy, AND is totally delicious, AND sneaks in a lot of veggies!
Every single ingredient in these mini crustless quiches is functional. Meaning, it provides an actual benefit to the body. The perfect thing to make on a weekend and save in your fridge for an on-the-go breakfast to eat the entire week!
Why do these get the Nutritious Yogi 5 star Nutritional rating?
Meaning it’s a great ratio of carbs, fats and proteins, but because it’s relatively low in carbohydrates, you have some room to add some fruit or small snack on the side to make the perfect little meal. And since they’re only about 85 calories each, you can absolutely have more than one. And you will.
This recipe contains 4 colorful, nutritious vegetables, (onions, carrots, bell peppers, & spinach). All bring in different nutritional benefits and when cut up really small, blend in almost like a muffin creating a win win situation for all.
Spinach- Vit A, K, manganese, folate, and a ton of additional B vitamins & minerals
Carrots- Vit A, biotin, fiber, carotenoids, (and that eye sight thing is for real)
Onions- Anti-Cancer sulfur compounds. Excellent for the heart and totally anti-inflammatory
Bell pepper- Vit C, B6, Vit A, E, potent antioxidant
Traditional quiches have a buttery crust that of course is quite tasty, but you honestly don’t miss it here. Once it gets all toasty brown, it provides a lot of the elements that a crust brings, without the side effects of gluten (brain fog, bloating, fatigue)
Tips for busy families
And to make things easier for all of my busy families, this is yet another recipe you can begin ahead of time. I am all about using a few hours on the weekends to grocery shop, chop and prep vegetables and fruits. Start slow. Pick 3 recipes you’d like to make each week and let’s say for instance (wink wink) you’d like to make Mini Crustless Quiches this coming week…….
The grocery list is really just veggies, eggs, & cheese and though you can’t really prep eggs ahead of time, you can certainly begin by chopping the carrots, onions, and bell pepper. They’re totally fine in the fridge for a day or so and will save you time the next morning. You can also just make the whole recipe on say a Sunday and use throughout the week if they’re stored in an air-tight container in the fridge.
Mini Crustless Vegetable Quiches
1 Tbsp grass-fed butter (ie Kerry Gold)
1 cup thinly diced carrots
½ large sweet onion, chopped
1 medium organic red bell pepper, diced
1.5 cups Organic spinach, chopped (about 2 handfuls)
10 eggs (local pasture raised would be amazing)
½ cup organic cream or milk
1 cup shredded organic cheddar or jack cheese + ½ cup extra for top of muffins
¼ tsp sea salt
¼ tsp ground black pepper
Begin by chopping the veggies until they’re nice and small. If you’d like to save time, you can use matchstick carrots and cut them up even more, or grate them. Chop the bell peppers to a fine dice, and cut the spinach on a cutting board until it has almost a shredded consistency.
In a medium skillet on medium heat, add the butter followed by the carrots, onions, and bell pepper and cook about 2-3 minutes or until they soften a bit. Add a dash of salt & pepper and set aside.
In large mixing bowl, whisk together the eggs, cream, cheese, salt & pepper. Finally add the carrots, onion, bell pepper, & spinach and mix with a spatula or wooden spoon to incorporate.
Line 20-24 muffin tins with paper or silicone liners, or spray with cooking spray.
Preheat oven to 350.
Using a Tablespoon, fill each muffin tin until they’re almost all the way full. Sprinkle remaining cheese on the top of each muffin. Bake about 15-18 minutes or until very lightly browned.
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