October 31, 2012

Individual Veggie Quiche Cups To-Go

Individual Veggie Quiche Cups To-Go ~ Low carb, low calorie individual quiche cups for breakfast {or lunch} on the go!

I don't know about you, but I get so bored with my breakfast routine.  I mean, I seem to get stuck in a rut of the same-ol'-same-ol' over, and over, and over, and over ... which is further complicated by the fact that I try to eat low-carb for breakfast.  Carbs and I just aren't good friends in the morning.

Well, guess what? ...

These little babies are just the perfect low-carb breakfast treat to mix up the ol' routine!  And what's better - they can be made ahead and popped in the freezer ... to be taken out and reheated as you're ready for them.  Oh, I'm all about that.

With a great mix of flavorful veggies and their ease-of-travel, they also frequently find their way into my lunch box.  I usually whip up a double batch when I make them and have them in the freezer to grab-and-go for those mornings when I'm ...well ... running behind.  Not that that ever happens or anything.  {Insert sarcasm here.  I'm about as faarrrrrrr away from a morning person as you can possibly get.}

And these come together really easily, too.

Just chop up some fresh mushrooms, red bell pepper, and onions and mix these veggies with some spinach, eggs (or egg substitute), and shredded cheese.

Then scoop the egg mixture ...

... into foil-lined muffin cups ...

... and bake them up.  Easy!  And now you've got individual veggie quiche cups to-go ... ready and waiting.

Now, a brief word about the foil muffin cup liners ... highly recommend them.  But, ya know I had to check out what happens when you don't use them.  Just see below.  Not a good plan.

But in their little foil liners, quiche cups are all ready to go.  {Hey - take me with you, take me with you!} 

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Veggie Quiche Cups To-Go
Source:  Adapted from The South Beach Diet cookbook
(Printable recipe)
  • 1 (10 oz.) package frozen chopped spinach, thawed and well-drained
  • 7 eggs or 1 3/4 c. egg substitute
  • 3/4 c. shredded cheddar cheese
  • 1/4 c. finely diced red bell pepper
  • 1/4 c. finely diced mushrooms
  • 1/4 c. finely diced onion
  1. Line 12 muffin cups with foil baking cups; spray with non-stick cooking spray. Set aside.
  2. Combine all ingredients in a bowl and mix well.
  3. Divide the mixture evenly between the muffin cups. Bake at 350 degrees for 20-25 minutes, until set and a knife inserted in the center comes out clean.
  4. Store refrigerated. Remove from foil liners and reheat in the microwave when you're ready to eat them.

These also freeze very well.  Freeze after fully baking.  When you're ready to eat them, thaw, remove from the foil liners, and reheat in the microwave.



  1. What a great idea...They would be great with a bowl of salad or a picnic or for packed lunches....mmmm I will defenately try these. Thanks for sharing!

  2. What a super idea!!! I make this with cottage cheese and have taken it as appetizers for a party! In fact once I bought my friend a baking dish as a gift and baked her this as an appetizer for the party!

  3. This is a wonderful idea. We love quiche at our house. I am going to have to try this.

    Yael from Home Garden Diggers

  4. Oh I love this! Mornings are a total rut when it comes to food here too. Cereal, pancakes, maybe french toast. I find I have more time to cook and bake at night, so something like this would be perfect!

  5. I am making these this morning for brunch with a friend. Can't wait! :o)

  6. Thank you so much for sharing a recipe that is 1) delicious looking 2) beautifully photographed and 3) actually linked back to the blog party. You're one of the few recipe bloggers who joins my party and actually follows guidelines. :) Thank you!! You earned yourself another feature. ;)

    1. Oh, thank you so much Amanda! I appreciate the feature, and appreciate you stopping by The Kitchen is My Playround!

  7. Hi Tracey: I'm Connie at http://hotflashncraftn.blogspot.com/, a new GFC friend. would love if you stop by and be mine, too. Hey these look fantastic..... I'm pinning!

  8. I think this is a great idea! Love having something healthy that is portable:@)

  9. Oh, thank you, I am trying to incorporate veggies into breakfast and I love the do ahead and freeze. Perfect for grabbing on the go, thanks so much!

  10. What a great idea! I'll be making these and enjoying them all week!

  11. Oh, yum! I love making mini quiches...but mine always get stuck somewhat! Why did I never think of the foil cup liners? Well, that is now remedied after reading this and this recipe will be tried as well! Xoxo

  12. Oh I love this! I will have to try these one day. I like making little grab & go breakfasts! Thanks for sharing on Marvelous Mondays! I will be featuring this on my blog this weekend! I hope you will stop by and check out the features post! :)


  13. I used to follow the South Beach Diet back in 2006, and these were one of my favorite recipes! Thanks for reminding me to make them again!

  14. Do paper cupcake liners work as well as the foil ones?

    1. Hi, Kim! No, the paper cupcake liners don't work as well. The quiche tends to stick to the paper ... I recommend going with the foil ones. Enjoy!

  15. I just made these! They are delicious and exactly what I was looking for. I only had fresh spinach, so I chopped up the spinach in a food processor first. There seemed like there was SO much spinach and they turned out bright green, and looked the same throughout. But they tasted SO good!

  16. I am betting you could use silicone muffin cups as well for those who want the easy clean-up without constantly buying/tossing foil...definitely on my list of things to make ahead for easy meals when the baby arrives!

  17. I tried these from another site and used non-stick muffin pan with oil spray...they did not stick at all, but came out very easily like little muffins. Although I think the foil liner would be more useful for on-the-go option.

  18. Replies
    1. Yes, the recipe makes 12 quiche cups. Enjoy!!

  19. I'd love to try making these for a potluck brunch. Any tips or warnings for reheating in the oven versus the microwave?

    1. I haven't tried reheating them in the oven yet, but here's what I would do ... Leave them in the foil liners, place them {with a little space between them} on a baking sheet, and warm in a 350 degree oven. I don't think they would take too long. I would probably take them out of the refrigerator about 30 minutes before I popped them in the oven so they'd start coming up to room temperature. Enjoy!

  20. How do you wrap/store them for freezing? I tried a similar recipe without foil liners and wasted food.


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