Busy Singles Healthy Breakfast Mini Vegetable Quiches

These Busy Singles Healthy Breakfast Mini Vegetable Quiches are the perfect solution for anyone looking to enjoy a nutritious and satisfying breakfast on the go. Ideal for busy lifestyles, these mini quiches are packed with colorful vegetables and protein-rich eggs, making them a delightful start to your day. Perfect for brunch gatherings, meal prep, or a quick breakfast before heading out, they’re both versatile and delicious. The flavor profile is savory with a hint of freshness from the vegetables, while the texture is tender and slightly creamy from the egg filling.

Prep and Cook Times

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Skill Level: Beginner

Serving Information

This recipe yields 12 mini quiches. They are best served warm, but they can also be enjoyed cold or at room temperature. Pair them with a light salad or fresh fruit for a complete breakfast. Garnish with fresh herbs like parsley or chives for an extra pop of color.

Ingredients List

• Egg Mixture:

  • 6 large eggs
  • 1/2 cup (120 ml) milk (or dairy-free milk for a vegan option)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
• Vegetable Filling:
  • 1 cup (150 g) chopped spinach (fresh or frozen, thawed and drained)
  • 1/2 cup (75 g) diced bell peppers (any color)
  • 1/4 cup (40 g) finely chopped onion
  • 1/4 cup (30 g) grated cheese (cheddar, mozzarella, or dairy-free cheese)
  • Optional: 1/4 cup (30 g) cooked and crumbled bacon or sausage for a non-vegetarian option

Substitutions:

• For a gluten-free version, ensure your milk is gluten-free.
• To make it vegan, replace eggs with a mixture of 1.5 cups of silken tofu blended until smooth, and use dairy-free milk and cheese.

Prepped in Advance:

• Chop vegetables and pre-cook any meats the night before for quicker assembly.

Equipment List

• Essential Equipment:

  • 12-cup muffin tin (nonstick or greased)
  • Mixing bowl
  • Whisk
  • Measuring cups and spoons
  • Cutting board and knife
  • Spatula or wooden spoon
• Optional Equipment:
  • Silicone muffin cups for easy removal
  • Food processor for chopping vegetables

Step-by-Step Instructions

1. Preheat the Oven: Preheat your oven to 375°F (190°C).

2. Prepare the Muffin Tin: Lightly grease the muffin tin with nonstick spray or oil to prevent sticking.

3. Whisk the Egg Mixture: In a mixing bowl, whisk together the eggs, milk, salt, and pepper until well combined and frothy.

4. Combine the Filling: In another bowl, mix the chopped spinach, diced bell peppers, onion, cheese, and optional meat. Stir to combine.

5. Assemble the Quiches:

   • Pour a small amount of the egg mixture into each muffin cup, filling them about 1/3 full.
   • Distribute the vegetable filling evenly among the cups.
   • Top each cup with more egg mixture until nearly full, leaving a little space at the top.

6. Bake: Place the muffin tin in the preheated oven and bake for 18-20 minutes. The quiches are done when they are puffed up and a toothpick inserted comes out clean.

7. Cool and Serve: Let the quiches cool in the tin for 5 minutes before carefully removing them. Use a spatula to gently lift them out.

Technique Tips and Troubleshooting

• Egg Mixture: Whisking the eggs until frothy incorporates air, which helps create a fluffy texture.
• Vegetable Preparation: Make sure to squeeze out excess moisture from thawed spinach to prevent soggy quiches.
• Common Problems: If the quiches puff up too much, they may collapse when removed from the oven—this is normal! Just ensure they are fully cooked.

Plating and Presentation

To serve, arrange the mini quiches on a platter and garnish with fresh herbs. A drizzle of hot sauce or a sprinkle of paprika can also enhance their appeal.

Storage and Reheating Instructions

Store leftovers in an airtight container in the fridge for up to 3 days. To reheat, place them in the oven at 350°F (175°C) for 10 minutes or microwave them for about 30-60 seconds until warmed through.

Variations and Customizations

• Add different vegetables like zucchini, mushrooms, or broccoli based on your preference.
• Spice it up by adding chopped jalapeños or a pinch of cayenne pepper.
• Swap out the cheese for nutritional yeast for a dairy-free option.

Notes on Ingredients and Equipment

• Fresh herbs are preferable, but you can use dried herbs if needed.
• A nonstick muffin tin ensures easy removal, but if using a regular tin, be generous with the grease.

Final Touches and Personal Notes

This recipe holds a special place in my heart as it reminds me of my college days when I would batch-cook breakfasts on Sundays to simplify my hectic weekdays. I encourage you to experiment with different fillings and spices to make these quiches truly your own!

If you try this recipe, let me know how it turned out in the comments! I’d love to hear your variations or any tips you have to share.

FAQ

1. Can I freeze these mini quiches?

   • Yes! They freeze well. Just ensure they are completely cooled before placing in a freezer-safe container. They can be reheated directly from frozen.

2. What if I don’t have a muffin tin?

   • You can use a baking dish instead—just adjust the baking time as needed, and cut into squares once baked.

3. Can I use egg substitutes?

   • Absolutely! For a vegan option, use silken tofu blended until smooth, or consider commercial egg replacers.

4. How do I prevent the quiches from sticking?

   • Grease the muffin tin generously or use silicone muffin cups for easy removal.
5. Can I make these quiches ahead of time?
   • Yes! They can be made in advance and stored in the fridge or freezer for quick breakfasts throughout the week.

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