Recipe: Healthy and quick crustless mini quiche

breakfast egg muffinI’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.) Optional
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.

What Did You Think?


  1. This looks wonderful, Taylor~ Am beginning a low carb regimen Jan.1st and this will be a perfect breakfast…..thanks!

  2. Sounds like a full day’s sodium (1500 mg.) in one meal.

  3. Thomas – not sure I agree. This recipe is for 6 mini quiche, not for one sitting. The only thing truly high in sodium in this recipe would be the ham. And this can be controlled by purchasing low sodium ham, if sodium is an issue in your diet. In addition, the spices can be adjusted to taste.

  4. Taylor- these are delicious! Full disclosure: i work with your wondeful husband and he showed this recipe to me.
    My husband and I made a double batch for the week.
    We packed each with veggies.

  5. So psyched you enjoyed them! They are a staple at our house.


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