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Smoked Cheddar and Veggie Muffin Tin Quiches

Published by Cheryl Mussatto, MS, RD, LD on Apr 1, 2021

A crustless quiche with plenty of cheesy veggie goodness to go around

 

Just imagine, waking up to the smell of mild, hickory smoked cheddar wafting through the air waking you up saying, “Good Morning!” When served alongside sweet fresh berries, this quiche will “pop” with the tantalizing essence of savory, smoky, and full-bodied flavors all at once.

Whether for a weekend brunch or Easter Sunday breakfast, you’ll be starting your day off to a great start with a wholesome, appetizing meal. Loaded with protein-rich eggs, calcium-rich cheese, and vitamin-packed veggies, these deliciously flavored quiches will satisfy hungry appetites in no time

If some of the veggies are not your favorites, you can always improvise. For example, maybe replace asparagus with broccoli or add in a few finely diced mushrooms. And if smoked cheddar cheese is too intense, use regular cheddar cheese instead.  There’s really no right or wrong way to put this tasty recipe together.

Best of all, when time is of the essence, whip up these quiches up to 3 days in advance. Once made, individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic first, then wrap in a paper towel and microwave on high for 30 to 60 seconds.

                                                                                       Photo taken by Cheryl Mussatto

 

Smoked Cheddar and Veggie Muffin Tin Quiches – Makes 12 quiches. Serving size – 2 quiches

Nutrition per serving: Calories – 244 calories; Total Fat – 16 grams; Protein – 14 grams; Carbohydrate – 11 grams; Fiber – 1.3 grams; Sodium – 494 milligrams

Ingredients:

2 tablespoons extra-virgin olive oil

1 1/2 cup finely diced red-skinned potatoes

1/2 cup diced red onion

3/4 teaspoon salt, divided

8 large eggs

1 cup shredded smoked cheddar cheese

1/2 lowfat milk

1/2 teaspoon pepper

1 1/2 cups chopped fresh spinach

1/4 cup diced red bell pepper

2 stalks asparagus, diced

Directions:

1.Preheat oven to 325 degrees F. Coat a 12-cup muffin tin with cooking spray.

2.Heat oil in a large skillet over medium heat. Add potatoes, onion and 1/4 teaspoon salt and cook, stirring until the potatoes are just cooked, about 5 minutes. Remove from heat and let cool for 5 minutes.

3. Whisk eggs, cheese, milk, pepper and the remaining 1/2 teaspoon salt in a large bowl. Stir in spinach, red bell pepper, asparagus, and the potato mixture. Divide the quiche mixture among the prepared muffin cups.

4. Bake until firm to the touch, about 25 minutes. Let stand 5 minutes before removing from the tin.

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Cheryl Mussatto, MS, RD, LD

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

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