These veggie-packed crustless quiche bites are a simple, protein-rich option for busy mornings or easy meal prep. Made with eggs, quinoa, and a mix of finely chopped vegetables, they deliver a balanced combination of protein, fiber, and flavor in every bite. The recipe is flexible, so you can easily swap in whatever vegetables you have on hand—from leftover roasted veggies to fresh greens or peppers—making it a great way to reduce food waste. Baking them in a preheated muffin tin helps create lightly golden edges while keeping the centers tender and fluffy. Enjoy them fresh out of the oven or make a batch ahead to store and reheat throughout the week for a quick, satisfying breakfast or snack.
Active time: 25 minutes | Total time: 45 minutes
Veggie Crustless Quiche Bites
Ingredients
- 2 cups (90g) mixed fresh vegetables (such as cauliflower, broccoli and carrots), finely chopped
- 1/2 cup (85g) quinoa, cooked
- 1/2 cup (57g) grated cheddar or other cheese
- 10 large eggs
- 1/4 tsp salt
- 1/8 tsp black pepper
- 1/4 tsp granulated garlic powder
- 1/4 tsp onion powder
- Cooking spray
Directions
Place a nonstick 12-well muffin pan in the oven and preheat to 425°F (218°C). Finely chop the vegetables. To reduce excess moisture, either sauté the vegetables in a skillet over medium heat for 3–5 minutes until just tender, or microwave for 2–3 minutes and pat dry.
Transfer the vegetables to a medium bowl and combine with the quinoa and half of the cheese. In a large measuring cup or medium bowl with a spout, whisk together the eggs, salt, pepper, garlic powder, and onion powder.
Remove the muffin tin from the oven, coat the wells with cooking spray, and quickly divide the vegetable mixture evenly among the wells. Pour the egg mixture over the vegetables and sprinkle with the remaining cheese. Bake until the centers are set or an internal temperature of 160°F (71°C) is reached, about 15–18 minutes.
Remove the pan from the oven and run a knife around the edges to release the egg bites. Serve immediately, or let cool completely before storing in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months. Reheat refrigerated egg bites in a 350°F (180°C) oven until heated through or microwave on high for about 1 1/2 minutes. To reheat from frozen, microwave on 50% power for 1 1/2 minutes, then turn and microwave on high until heated through, about 1 minute more.
Serves: 12 | Serving Size: 2 egg bites
Nutrition (per serving): Calories: 169; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 347mg; Sodium: 246mg; Carbohydrate: 7g; Dietary Fiber: 2g; Sugar: 2g; Protein: 13g
Nutrition Bonus: Potassium: 238mg; Iron: 10%; Vitamin A: 50%; Vitamin C: 24%; Calcium: 9%
Originally published May 19, 2020; Updated April 2026
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