Healthy Mini Quiche Bites
Fluffy, protein-rich mini quiches filled with spinach, tomatoes, herbs, and a touch of feta or mozzarella. No pie crust → low-carb, low-calorie, and super quick!
Prep: 10 minutes
Cook: 12–15 minutes
Total: 25 minutes
Ingredients
Egg Base
5 large eggs
¼ cup milk
½ tsp salt
¼ tsp black pepper
½ tsp oregano
½ tsp garlic powder
Filling Options
Mediterranean Veggies:
½ cup finely chopped spinach
¼ cup diced bell pepper
¼ cup finely chopped onions
¼ cup mini cherry tomatoes, chopped
2 tbsp chopped olives
1 tbsp chopped basil or parsley
Cheese Options:
⅓ cup feta
OR ⅓ cup mozzarella
OR ⅓ cup cheddar
Instructions
1. Preheat & Prep
Preheat oven to 375°F (190°C).
Lightly grease a mini muffin tray with olive oil spray.
2. Make the Egg Mixture
Whisk together:
eggs
milk
salt
pepper
oregano
garlic powder
Mix until smooth and airy.
3. Add Veggies & Cheese
Distribute chopped vegetables evenly into all muffin cups.
Add a pinch of cheese to each (don’t overfill).
4. Pour the Egg Mixture
Fill each muffin cup about ¾ full.
Egg will puff up while baking.
5. Bake
Bake 12–15 minutes or until set and lightly golden.
Let cool 5 minutes before removing so they hold their shape.
6. Serve
Great warm or room temperature.
Garnish with basil, parsley, or a tiny drizzle of olive oil.
Tips
Do not overfill with veggies; keep a good egg-to-veg balance.
Add 1 tbsp flour to the egg mix if you want denser quiches.
For meal-prep: store 4–5 days in the fridge or freeze up to 2 months.
Mediterranean flavor additions: sun-dried tomatoes, za’atar, dill, roasted peppers.
Nutritional Information
Calories: 35–45
Protein: 3 g
Carbs: 1 g
Fat: 2 g
Fiber: 0.2 g
Sodium: 55–70 mg