A Mini Quiche without the crust- so it is gluten free, protein rich and low glycemic too!
These delicious individual quiches are easy to make and are a super easy breakfast or lunch ( and even simple dinner) during the warm spring and summer months. Low glycemic and gluten free they can be made ahead and even frozen to give you a fast easy meal. For breakfast, a fruit bowl would be a nice accompaniment and for lunch and dinner pick your favourite salad to make a complete meal.
For the egg mixture
10 large eggs (organic, if possible)
4 tables of milk (or your favourite dairy substitute)
1/2 cup fresh parmesan cheese (use chopped goat cheese if dairy intolerant)
1/4 tsp of salt
¼ teaspoon black pepper
¼ tsp Mrs Dash seasoning
For the vegetable filling
1 tbsp olive oil
1 teaspoon minced garlic
1 white onion, finely chopped
2 cups fresh spinach, chopped
1/2 cup fresh mushrooms, chopped
½ zucchini (yellow or green) chopped
½ cup each yellow and red bell peppers
For the topping
3 Roma tomatoes sliced
Chopped fresh Basil
Freshly ground black pepper
Optional: Additional fresh parmesan cheese
Heat oven to 375 degrees. Line muffin tins with paper liners and spray each liner with a non stick olive oil cooking spray. (Don’t ignore the cooking spray as they will stick)
In a bowl whisk together eggs, milk (or dairy substitute), seasonings and set aside.
Now heat the olive oil in a large skillet . Add all vegetables, stirring until soft but still bright. Add seasoning to taste. Remove and let cool slightly.
Fill each muffin tin until ½ full then add the egg mixture till the muffin tins are 2/3 full. Top each muffin cup with a tomato slice, chopped basil and finish with a sprinkling of fresh parmesan cheese (leave out if dairy intolerant)
Bake mini quiches for 30-40 minutes or until set. Let cool for 5 minutes before removing them from the muffin cups. Serve while still warm with your favourite accompaniments.
To refrigerate or freeze simply wrap in plastic wrap once they are completely cooled.
Let me know how you like them! They are also great cold, right from the fridge on a hot summers day or take them to your next picnic.
To your best health ,
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