Eggy-Muffin Quiches

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Prep Time:  7 mins

Cooking Time: 25 mins

Servings: 8 – 12 (depending on the size of muffin tray)


  • 5-6 whole eggs
  • 2-3 egg whites
  • 1 container of fresh baby spinach (approx. 142g/5oz) OR 1 small pack of frozen chopped spinach
  • 1 red bell pepper
  • 1 cup mushrooms
  • 1 small onion
  • 2 cloves of garlic
  • 1 tbsp oil
  • (optional) 2 tbsp parmesan cheese OR 2 tbsp nutritional yeast for a B12 boost, spices to taste (cumin, paprika, pepper)
  • (optional) 150-200 grams of ham, cubed or sliced


  1. Preheat oven to 375⁰C
  2. Line muffin tray with liners or lightly grease
  3. Chop up the veggies
  4. Sauté onion and mushrooms in the tbsp of oil until the liquid is released from the mushrooms
  5. Add pepper and sauté until soft.
  6. Add garlic and sauté for 1 min.
  7. Take veggies out of pan and allow to cool in bowl
  8. Beat the eggs and egg whites together in large bowl and add veggies when cool
  9. (optional) Add parmesan cheese, nutritional yeast or any spices you like (e.g., cumin, paprika, pepper)
  10. (optional) Mix in ham
  11. Pour into muffin liners or tins and place in oven.
  12. Depending on the size of the muffin tins, should take about 15 to 18 mins to be done. Check by inserting a toothpick into the centre.  When it comes out clean it’s done!

Nutrition Notes: Protein and iron rich, great for healthy fats and energy

Approximate Nutrition:

  • Calories: 140
  • Fat: 4.7g
  • Protein: 6.7g
  • Carbohydrates: 1.1g
  • Sodium: 150mg
  • Iron: 2mg
Eggy-Muffin Quiches
Project Details

Date: March 15, 2017

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