Egg White Veggie Mini Quiche
Egg White Veggie Mini Quiche is a healthy, high-protein breakfast made with egg whites, fresh vegetables, turkey ham, and feta. These crustless mini quiches are perfect for meal prep, freezer-friendly, and ready in under one hour.
Ingredients
- 1 large egg
- 1 cup liquid egg whites
- ¼ cup low-fat cottage cheese
- 2 cloves garlic minced (or 2 frozen garlic cubes)
- 1 –2 tablespoons fresh basil chopped (or frozen basil cubes)
- ½ teaspoon salt
- ½ teaspoon black pepper
- 30 g spinach roughly chopped
- 100 g mushrooms chopped
- 75 g diced tomatoes
- 60 g diced bell pepper
- 60 g diced onion
- 100 g turkey ham chopped
- 14 g reduced-fat feta cheese crumbled
- Cooking spray
Instructions
- Preheat your oven to 350°F (175°C) and lightly spray a 12-cup muffin pan with cooking spray or use a silicone muffin tray.
- In a large bowl, whisk together the egg, egg whites, cottage cheese, garlic, basil, salt, and pepper until smooth.
- Evenly divide the spinach, mushrooms, tomatoes, bell pepper, onion, and chopped turkey ham among the muffin cups.
- Pour the egg mixture evenly over the vegetables until each cup is nearly full.
- Sprinkle crumbled feta over each mini quiche.
- Bake the Egg White Veggie Mini Quiche for 30–35 minutes, or until the centers are fully set.
- Allow them to cool for about 5 minutes before removing from the pan.
- Serve warm or cool completely before storing.
Notes
- Replace 3 tablespoons of egg whites with one whole egg if you prefer a richer texture.
- Serve inside whole wheat pita pockets for a satisfying breakfast sandwich.
- Pair with fresh fruit or Greek yogurt for a balanced meal.