These mini quiches are very quick and easy to make and can provide a massive amount of variety, fiber and nutrients depending on what you add. I make them for my teenage son, who apparently doesn’t have time to make breakfast or sit and eat a sandwich during school lunch.
I make large quantities (24 to 36 of them as they are great to freeze) at a time so my ingredient volumes are quite high but if you want to make smaller quantities work on the ratio of 1 egg per two mini quiches. I use silicon cupcake trays as they make good portion sized quiches, 3-4 bites (1 bite if you’re a ravenous teenage boy).
Set oven to about 180 degrees Celsius fan forced.
Ingredients - to make 24
Eggs 10-12 (10 large)
Cheese – at least 1 cup but depends on how cheesy you like it. You can use a stronger cheese like tasty or vintage which provides more flavour if you want to keep the cheese quantity down.
Salt and Pepper to taste - (as always try to use mineral salts or salt that you know contains iodine).
Vegetables – this is the fun part, any combination you like just make sure the vegetables are chopped small enough to fit nicely in the cupcake recess. See my suggestions below.
Method
Mix all the desired chopped ingredients in a large bowl. Spoon mixture into cupcake molds. In a jug beat the eggs until well combined and easy to pour. Add a little salt and pepper. Pour the egg mixture into each cupcake mold filled with your desired vegetable/meat/cheese mix to about half way.
Put in oven and cook until tops are starting to golden, approximately 20 mins but will depend on the oven.
My suggestions
Mexican
1 400gm can of mixed beans
4 diced tomatoes
1 400gm can corn kernels
One onion diced
Mexican spice mix – to your desired taste
Chili powder - if you like it a bit hotter.
4 -5 rashes of bacon
1 – 2 cup cheese - cheddar or Colby works well
Italian - Keto Friendly
5 Diced tomatoes, Roma's keep their form better
½ cup chopped salami
½ cup chopped olives
Add either fresh or dried basil – to taste
1 -2 cup cheese - Parmesan and cheddar work well together
Broccoli and Cauliflower Cheese - Keto Friendly
One head of broccoli finely chopped
½ a head of cauliflower finely chopped
1 – 2 cups of cheese - Cheddar or tasty work well
Sprinkle of sweet paprika
High Fiber
100gm of ham finely chopped
2-3 cups of pea, corn and carrot frozen mix
1/2 Finely chopped red capsicum
3 tomatoes finely chopped
1 onion finely chopped
2 teaspoons of Massel’s Chicken Style Stock Powder (or chicken stock powder).
1 - 2 cups of cheese - Colby or cheddar
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