Healthy Mini Vegetable Quiches

Perfect for meal prep or a grab-and-go breakfast, these Healthy Mini Vegetable Quiches are a nutritious and flavorful way to start your day. Packed with protein-rich eggs, vibrant baby spinach, juicy cherry tomatoes, and sweet red bell peppers, these bite-sized quiches are both satisfying and wholesome. The addition of shredded cheese and a hint of green onion adds a savory twist, while their muffin-tin size makes them ideal for portion control. Ready in just 35 minutes, this quick and easy recipe is perfect for busy mornings or as a healthy snack. Plus, they’re oven-baked, making them a lighter alternative to traditional quiches. Store them in the fridge for up to four days and enjoy a versatile dish that fits seamlessly into your healthy eating routine.

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 12

Ingredients

• 6 large Eggs
• 0.5 cup Milk
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 cup Baby spinach
• 0.5 cup Cherry tomatoes
• 0.5 cup Red bell pepper
• 0.5 cup Shredded cheese (cheddar or mozzarella)
• 1 teaspoon Olive oil
• 2 stalks Green onions

Directions

Step 1

Preheat your oven to 375°F (190°C) and lightly grease a 12-cup muffin tin with olive oil.

Step 2

In a large mixing bowl, whisk together the eggs, milk, salt, and black pepper until fully combined.

Step 3

Finely chop the baby spinach, dice the cherry tomatoes, red bell pepper, and green onions, and set aside.

Step 4

Heat olive oil in a small skillet over medium heat. Add the diced red bell pepper and sauté for 2–3 minutes until slightly softened. Remove from heat and let cool for a minute.

Step 5

Evenly distribute the chopped spinach, sautéed red bell pepper, cherry tomatoes, green onions, and shredded cheese into each of the muffin cups.

Step 6

Pour the egg mixture evenly into the muffin cups, filling each about 3/4 full. Use a fork to gently stir each cup so the vegetables and cheese are evenly distributed.

Step 7

Place the muffin tin in the preheated oven and bake for 18–20 minutes, or until the quiches are set in the center and lightly golden on top.

Step 8

Remove the tin from the oven and let the quiches cool for 5 minutes. Use a butter knife to gently loosen each quiche from the muffin tin before removing.

Step 9

Serve warm, or allow them to cool completely and store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave before serving.

Nutrition Facts

Serving size	(689.6g)

Amount per serving	% Daily Value*
Calories	891.7

Total Fat 63.5g	0%
Saturated Fat 25.1g	0%
Polyunsaturated Fat 1.4g
Cholesterol 1187.0mg	0%
Sodium 2048.2mg	0%
Total Carbohydrate 20.1g	0%
Dietary Fiber 3.8g	0%
Total Sugars 11.8g
Protein 58.3g	0%

Vitamin D 311.7IU	0%
Calcium 785.5mg	0%
Iron 7.8mg	0%
Potassium 1036.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 64.6%

Protein: 26.3%

Carbs: 9.1%