Crustless Veggie Breakfast Quiche

A protein-rich, veggie-packed dish you can get into the oven in just 10 minutes. It’s easy to make, meal-prep friendly, and customizable with any greens or herbs you have on hand. Bake it as a large dish for family-style meals or in muffin cups for grab-and-go egg bites. Easily made vegan if you can’t eat eggs!

Servings: 6  |  Prep Time: 10 min  |  Cook Time: 25-30 min  |  Total Time: 40 min

Ingredients

• 8 large eggs (or plant-based egg substitute)
• 1 cup leafy greens (spinach, kale, or Swiss chard), chopped
• ½ cup fresh herbs (parsley, cilantro, or dill), chopped
• 1 cup mixed vegetables (onions, zucchini, bell peppers, mushrooms — use what you have!)
• ½ cup crumbled feta or dairy-free cheese (optional)
• ¼ cup unsweetened plant-based milk or cow’s milk
• 1 tsp olive oil
• 4 tbsp whole wheat flour
• 1 tsp baking powder
• ½ tsp salt
• ½ tsp black pepper
• ¼ tsp cumin or paprika (optional, for a flavor boost)

Instructions

1. Preheat oven: Preheat to 375°F (190°C). Grease a baking dish or line a muffin tin with oil.
2. Sauté veggies: In a pan, heat olive oil and lightly sauté onions and firmer veggies (like zucchini or peppers) for 3-4 minutes.
3. Whisk eggs: In a bowl, whisk eggs (or plant-based alternative) with milk, salt, pepper, turmeric, and optional cumin/paprika.
4. Combine: Stir in greens, herbs, and sautéed veggies. Pour mixture into a greased baking dish or evenly into muffin cups.
5. Bake:
   • Large dish: 25-30 min, until center is set and golden.
   • Muffin cups: 15-18 min, until firm and lightly golden.
6. Cool & serve: Let sit for 5 min before slicing. Enjoy warm, or store in the fridge/freezer for easy meal prep.

Meal Prep Tips

• Make ahead: Freeze in portions, then microwave or bake to reheat.
• Versatile: Add whatever veggies/herbs you have—great for reducing food waste!
• Portable: Bake in muffin tins for easy grab-and-go meals or snacks.

Nutrition per Serving (1/6th of recipe)

(Approximate values, varies based on ingredients)

Calories: 170  |  Protein: 15g**  |  Fat**: 9g  |  Carbs: 8g  |  Fiber: 3g**  |  Potassium**: 300mg**  |  Iron**: 2mg