Breakfast is the one meal of the day where I definitely do not pay attention to nutrition whatsoever. I generally eat cereal which doesn’t really have the proper nutrients for a great start to the day. The best thing to do if you’re like me is have some ready to go, healthy breakfast options. I am sure to grab something like this if it is available to me. Candice posted some mini omelette bites a while ago and these are very similar to that. The recipe is adapted from Sally’s Baking Addiction’s 110 calorie crustless quiche.
Eggs is never my first choice of breakfast – I have always been one to lean towards more of the carby/sweet start to the day. As I said, not the healthiest. However, having these on hand will definitely aid in getting my protein kick in the morning.
They’re also full of veggies and super easy to make. I have to say I was wishing they had a crust or some sort of crunch but it’s sort of the nature of these types of options that they don’t. I can definitely deal with it considering how flavorful they are.
Crustless Mini Vegetable Quiches
1 medium zuchinni
1 yellow bell pepper (or any color)
1 1/2 cup chopped asparagus
2 cloves garlic, minced
1 tablespoon Italian Seasoning
3 large eggs
3 large egg whites
3/4 cup milk
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2/3 cup shredded cheddar cheese
2 tablespoons grated parmesan cheese
1. Heat a large skillet over medium-high heat. Spray with nonstick spray and add garlic. Cook for about a minute or until garlic is fragrant, being careful not to burn.
2. Add asparagus, zucchini and bell pepper to the pan as well as a small pinch of salt and pepper and Italian seasoning. Cook for 6-8 minutes or until veggies are tender. Spoon into bowl and allow to cool while preparing egg mixture.
3. Preheat oven to 375F degrees. Spray muffin tin with cooking spray.
4. In a large bowl whisk together egg, egg whites, milk, salt and pepper.
5. Fill muffin tins with veggies, about 3/4 of the way. Top with generous sprinkling of cheddar and then pour the egg mixture over top, filling the to just below full. Sprinkle parmesan cheese on top.
6. Bake for 15 minutes or until tops are puffed and just beginning to brown. Let quiches cool on wire top for 5 minutes and then turn quiches out of pan and arrange on plate. Serve immediately or store tightly in the refrigerator for up to 4 days.