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How About Them Tasty Crustless Mini-Quiches?!

Posted Feb 25 2013 3:33am
Quick weekend recap:

Friday: 14 miles (yup, PDR and no cramps!)

Saturday: 4 cross-trainer miles, 45 mins. NTC & weights

Sunday: trip around the world, courtesy of Ikea Croydon

Good morning all! Due to popular demand, and as promised, here's the first of (hopefully many) recipe posts. But first, don't forget to check out and enter the Yoga Studio app giveaway !

In the past, I've tended to lack creativity in the kitchen and would happily munch away on the same breakfast and lunch five days a week and only have about four or five good dinner recipes up my sleeve. 

Enter: the year 2013. The goal for this year is to cook at least one new recipe per week and for the moment, I'm killing that resolution. One thing I try to be really good about is upping my protein content. As a runner and general semi-fit and health-consciously deluded person, I'm aware that I need my fair share of protein in my diet for recovery, strength and whatever other benefits it has. However, I often struggle to find it, especially at lunchtime. I'm not a humongous fan of processed lunch-meat and cold cuts and don't want to have chicken for lunch AND dinner.

I like my eggs, but generally prefer them at lunchtime over breakfast (I'm weird like that), so when I came across these super-easy crust-less mini quiches (on another blog and then, as ever, suggested by my lil' sis), I thought: pefect. Eggs, protein, foolproof recipe, sounds just up my alley. They are super easy to make, have plenty of protein in them thanks to the eggs and you can stuff them full of veg, making them even healthier.

What you need: a cupcake/muffin tin with enough silicone baking cases (my tray below is a 12-cup tin so that's what I'm basing my ingredients/cooking time on)

  • eggs (depending on how many you want to make, I'd say one egg makes roughly one mini quiche) [N.B. When I make more than four, I tend to go half eggs, half egg-whites just to cut back on the cholesterol a bit]
  • whatever you want to have in them (I never promised Martha Stewart-like precision), as an example, in the pic above I used grated mozzarella, peas, sweet corn and spinach (I'd suggest quickly heating up the spinach in a frying pan until it starts to wilt as that makes it a bit easier to stir into your mixture)  
  • beat the eggs in a bowl, add some milk so they go a bit further (just like you'd do for scrambled eggs or an omelet)
  • season to your delight (black pepper and a bit of cayenne pepper rock my world)
  • add your veg and/or meat (I hear tuna or smoked salmon are tasty too)
  • fill your muffin cases all the way to the rim, and don't worry these puppies won't rise
  • stick in a pre-heated oven at ca. 190 degrees C for 25 minutes (check after 20 as ovens vary)
  • Serve with a side salad or eat as snacks on their own, delicious both hot and cold
  • Ta-daaaaahhhh....

Let me know how you like them if you give 'em a go!
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