Crustless (and thus gluten-free) mini quiches are so easy to make if you have a good muffin tin. I was inspired to try making some recently when I needed something high in protein for lunch, although I found myself a little challenged in that I didn’t have a whole lot of ingredients to work with. I knew I did have some organic broccoli, some avocados, shredded sharp cheddar cheese, and some eggs … I deemed them good basic ingredients for quiche.
Since I was more or less improvising, these amounts are estimates.
Broccoli, Avocado & Cheese Mini Quiches
2016-10-24 16:51:11
Serves 3
Nutrition Facts
Serving Size
98g
Servings
3
Amount Per Serving
Calories 132
Calories from Fat 78
% Daily Value *
Total Fat 9g
14%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 74mg
25%
Sodium 208mg
9%
Total Carbohydrates 4g
1%
Dietary Fiber 2g
7%
Sugars 1g
Protein 10g
Vitamin A
12%
Vitamin C
23%
Calcium
11%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 3 egg whites
- 1 whole egg
- 1/2 cup broccoli florets
- 1/3 whole avocado
- 5 Tbsp shredded cheddar cheese (or any cheese)
- 1 garlic clove, chopped fine
- sea salt and freshly ground black pepper, to taste
- non-stick cooking spray
Instructions
- Preheat oven to 375 degrees F.
- Partially cook the broccoli florets – either by steaming or microwaving – until just slightly tender. (I went the microwave route for about 45 seconds using a microwave steamer.) Allow to cool briefly, then cut into small pieces (approximately 1/2 inch).
- Roughly dice the avocado into small pieces and mix together with broccoli.
- Mix in garlic.
- Season broccoli and avocado with salt and pepper to taste (I’m guessing I used about 1/4 tsp each).
- Generously spray 5 of the cups of a standard muffin tin with non-stick cooking spray.
- Scoop the broccoli and avocado mixture into each of the 5 muffin cups. Keep the mixture loose and not packed down into the cups. Ideally, they should not fill more than 3/4 of the cups.
- Sprinkle 1 tablespoon of cheddar cheese on top of each mound of broccoli/avocado.
- Beat the 3 egg whites and whole egg together well until smooth. The egg mixture should easily pour.
- Pour the egg mixture to the 3/4 level of each cup. The cheese does not need to be submerged in the egg, but try to get the broccoli and avocado submerged.
- Bake for 15-20 minutes until a knife inserted in the center of one of the quiches pulls out cleanly. The edges of the quiches should be golden brown.
- Remove pan from oven. Use a knife to gently loosen the edges of the quiches from the muffin cups.
Barbara J Chin, MS, RDN, CPT https://barbarajchin.com/