Recipe: Healthy and quick crustless mini quiche

breakfast egg muffin I’ve been on a low carb kick for about a year now. With my wine habit (which converts to sugar inside), I figured out my body can’t handle refined carbs in the meal and wine in the glass without putting waffles on the butt. It was a tragedy since I’m an obsessive foodie. This diet, however, doesn’t rule me – pasta and rice still adorn the plate, just whole wheat/spelt/etc. pasta and brown rice.

One of main things I had to alter was breakfast food. This is one of the recipes I created, using one found on the internet and altered pretty drastically over about a year. I make them on Monday morning or Sunday night, put them in a ziploc and reheat them throughout the week in the microwave for about 30 seconds. With a piece of fruit and/or a slice of whole grain bread, it sustains me for about 4 hours. Change up the ingredients, the herbs and the seasoning to your liking. But don’t add another egg… it creates a ballooning mess. Learned that the hard way. It also might look like a lot of chopping but think about all the time you’ll save the rest of the week.

Crustless Mini Quiche

3 large eggs
1/2 teaspoon garlic salt
1/2 teaspoon cajun seasoning, garam masala or other salted spice mix (I use Weber Cajun Seasoning)
1/4 teaspoon ground black pepper
2 cups of your favorite vegetables, finely chopped (broccoli, leeks, spinach, green pepper, onions, etc.)
1/4 cup chopped ham/smoked bacon/pancetta (optional)
1/2 cup grated semi soft cheese (monterey jack, cheddar, etc.)
1 tablespoon minced cilantro, basil or parsley (optional)
cooking spray

1. Preheat oven to 350 degrees. Spray a 6-muffin, non-stick pan with cooking spray. Set aside.
2. In a large bowl, beat the eggs with garlic salt, seasoning and pepper.
3. Stir in all other ingredients (through herbs). Mix well.
4. Divide egg mixture evenly between the 6 muffin slots.
5. Bake 25-30 minutes or until the tops are slightly brown. Don’t overcook.