Mediterranean Veggie-Packed Crustless Quiche Cups
These mini crustless quiche cups are a light, flavorful, and protein-rich way to start your day. Packed with colorful Mediterranean vegetables, cheese, and fluffy eggs, they’re perfect for breakfast on the go, meal prep, or even a light lunch with a salad. Since they’re crustless, they’re naturally lower in carbs and gluten-free, making them a clean yet satisfying choice.
Time: 35 minutes (10 minutes prep, 25 minutes baking)
Ingredients
Basic Version:
6 large eggs
¼ cup milk (or dairy-free alternative)
½ cup shredded cheddar or feta cheese
½ cup chopped bell peppers
½ cup chopped spinach
¼ cup chopped onion
Salt & pepper, to taste
(Optional) Cherry tomatoes, mushrooms, zucchini, or fresh herbs
Clean Start Version:
6 large eggs
1 cup chopped spinach
½ cup chopped red bell pepper
½ cup chopped zucchini
¼ cup diced red onion
¼ cup crumbled feta (optional)
½ cup unsweetened almond milk
Salt & pepper, to taste
Olive oil spray (for greasing the muffin tin)
Instructions
Preheat oven:
Set oven to 375°F (190°C). Lightly spray or grease a 12-cup muffin tin.
Prepare veggies:
Chop all vegetables into small, even pieces so they cook quickly and evenly.
Whisk eggs:
In a large bowl, whisk together eggs, milk (or almond milk), salt, and pepper until smooth.
Assemble quiche cups:
Evenly distribute the vegetables into the muffin tin cups.
Pour egg mixture over the vegetables, filling each cup about ¾ full.
Sprinkle cheese or feta on top (if using).
Bake:
Bake for 20–25 minutes, or until the quiche cups are puffed and set in the center.
Cool & serve:
Let them cool slightly before removing from the muffin tin. Enjoy warm, or store in the fridge for up to 4 days for quick meals.
Tips & Variations
Cheese swaps: Try mozzarella for a milder flavor, feta for a tangy Mediterranean taste, or Parmesan for a nutty touch.
Extra veggies: Add roasted red peppers, sun-dried tomatoes, artichokes, or olives for a stronger Mediterranean flair.
Protein boost: Mix in diced cooked chicken, turkey sausage, or smoked salmon.
Dairy-free option: Use plant-based milk and dairy-free cheese, or skip cheese altogether.
Make ahead: These store well in the fridge for 4 days and can be frozen for up to a month. Reheat in the oven or microwave before serving.
Fresh herbs: Add chopped parsley, dill, or basil for brightness.
Spice it up: A dash of smoked paprika, cumin, or chili flakes adds extra flavor.
Different shapes: Instead of muffin cups, bake the mixture in a pie dish or small ramekins.
Q&A
Q: Can I make these ahead of time?
Yes, these are great for meal prep. Bake, cool, and store in the fridge for up to 4 days, or freeze for up to a month. Reheat in the oven or microwave.
Q: Do I need to sauté the vegetables first?
Not necessarily. Since the veggies are chopped small, they cook through in the oven. If you prefer softer or more caramelized flavors, lightly sauté onions, peppers, or mushrooms before adding them.
Q: How do I prevent the quiche cups from sticking?
Grease the muffin tin generously with olive oil spray or line with silicone muffin cups.
Q: Can I make these without cheese?
Yes, they’ll still set nicely without cheese, though cheese adds creaminess and flavor.
Q: Can I double the recipe?
Definitely. Just use two muffin tins or bake in batches.
Nutrition
(per cup, based on 12 servings with feta and veggies)
(Approximate values, will vary with ingredients used)
Calories: 90
Protein: 7 g
Fat: 6 g
Carbohydrates: 3 g
Fiber: 1 g
Sugar: 1 g
Conclusion
Mediterranean Veggie-Packed Crustless Quiche Cups are a colorful, light, and protein-rich way to enjoy a balanced meal. They’re versatile enough for breakfast, lunch, or snacks, and easily customizable with different veggies, cheeses, and herbs. Since they’re crustless, they’re naturally lower in carbs while still feeling hearty and satisfying. Whether you’re meal-prepping for the week or serving a fresh brunch, these little quiches are a convenient and flavorful choice.