High-Protein Mini Crustless Quiches with Kale Mushrooms & Feta are healthy & tasty. It is prepared in 45 minutes, so it is good to prepare as a quick breakfast or brunch. It contains olive oil, feta cheese crumbs, mushroom slices, milk, kale, yellow onions, garlic, seasonings, water, eggs, and herbs. These mini crustless quiches have the dairy in it so it is not good for dairy-free diet. We have to utilize the vegan items so it gets safe for dairy allergic peoples. High-Protein Mini Crustless Quiches with Kale Mushrooms & Feta are served with avocado salad, Greek yogurt, and hot sauce. We would easily store these quiches so we would easily make them in advance.
STATS:
- Calories: 145 kcal
- Prep time: 20 minutes
- Serving size: 2
- Cook time: 25 minutes
- Cuisine: American
- Total time: 45 minutes
- Course: Breakfast, Brunch
- Diet: High-Protein
- Serving: 6
EQUIPMENT:
- Big skillet
- Mixing vessel
- Whisk
- Cutting board
- 12-cup muffin tin
- Knife
- Silicone spatula
- Cooking spray
INGREDIENTS:
- 2 tbsp. olive oil
- One package cremini mushrooms
- 1 cup yellow onion
- ¼ tsp. salt
- 1 tbsp. minced garlic
- ½ tsp. crushed red pepper
- 3 & ½ cups curly kale
- ¼ cup water
- â…” cup feta cheese crumbs
- Twelve big eggs
- â…” cup whole milk
- 2 tsp. Dijon mustard
INGREDIENT NOTES:
OLIVE OIL:
- Utilize the olive oil to toss the mushrooms & onions, and it will provide an indulgent taste in the quiche. We would also utilize the avocado oil instead if required to soften the veggies.
CREMINI MUSHROOMS:
- Include the slices of cremini mushrooms to prepare these mini quiches. It will provide the savory taste and soft texture. We would also utilize the white button mushroom instead if required.
YELLOW ONION:
- Include the yellow onions to provide the natural sweet taste. We have to chop it in small pieces so they get cook in equal time.
KALE:
- Add the fresh kale to include the color in the dish. It will also add fiber content and make the quiches healthier. We would also use spinach instead if required.
INSTRUCTIONS:
- Heat the oven to 375°F and apply the oil lightly to the muffin tin.
- Add the olive oil in pan & warm it on a medium setting.
- Put the mushroom slices and onions and cook for 6 to 8 minutes by mixing them till the mushroom will release the moisture and starts to get brown & soft.
- Include the garlic in it and cook for around thirty seconds till it gets aromatic.
- Add the kale & water to it, put the lid on, and cook for three to five minutes till it wilts & gets soft.
- Now crack the eggs into the vessel, then include the Dijon mustard, red pepper, whole milk, and salt, and whisk to make it smooth & combine.
- Include the mushroom, onion, & kale in the eggs and mix softly to distribute the vegetable equally.
- Add the feta cheese crumbs and save some crumbs to garnish the quiche.
- Add the mixture equally into the 12 muffin cups till it gets ¾ full.
- Now add the saved feta cheese on top and put the tin in the oven.
- Then bake the dish for 20 to 25 minutes till the eggs are set and the tops get golden.
- Take the tin out and leave the quiche for five minutes then loosen the corners with knife & take out & serve.
SERVING SUGGESTIONS:
FRUITS:
- Berries
- Apples slices
- Orange wedges
- Melon slices
SALADS:
- Mixed green salad
- Avocado salad
- Lemon spinach salad
HEALTHY CARBS:
- Whole-grain toast
- Sweet potatoes
- Oatmeal
PROTEIN-RICH SIDES:
- Cottage cheese
- Smoked salmon
- Roasted chickpeas
SAUCES AND TOPPINGS:
- Parsley
- Avocado slices
- Hot sauce
TIPS:
- We have to cook the mushroom till it releases the moisture, or else the mushroom will get watery.
- Chop the vegetables finely to distribute them equally in the egg mixture.
- Cool the vegetables lightly, then mix with the eggs so they don’t get cooked prematurely.
STORAGE INFORMATION:
FRIDGE:
- Let these mini quiches cool properly, then put them in the container and store for 4 days.
FREEZER:
- Cool the mini quiches until cool, then put them in one layer, then transfer them to the box and freeze for two months.
FAQs:
Are these mini quiches enriched in protein?
- These mini quiches contain feta cheese, milk, & eggs so it is enriched with protein content.
Will I add the spinach instead?
- Yes, we will add the spinach in the quiche instead though strain all the moisture then adds in the quiche so it doesn’t become water.
What to utilize instead of feta cheese?
- We would utilize the cheddar or mozzarella cheese instead to prepare these mini quiches if required.
NUTRITIONAL INFORMATION:
Calories: 290 kcal
Serving: 6
Net carbs: 5 g
Iron: 2 mg
Total carbs: 7 g
Vitamin A: 250 µg RAE
Serving size: 2
Fiber: 1 g
Calcium: 190 mg
Protein: 18 g
Sodium: 440 mg
Potassium: 390 mg
