Low Calorie Mini Mushroom Quiche

If you’re searching for a delightful and guilt-free treat, this Low Calorie Mini Mushroom Quiche is exactly what your taste buds need. Perfect for breakfast, snacks, or even a light lunch, this recipe blends fresh mushrooms, savory herbs, and a creamy egg base into bite-sized goodness that feels indulgent without tipping the calorie scale. Easy to prepare and wonderfully flavorful, these mini quiches bring health and happiness to your plate in just a few simple steps.

Why You’ll Love This Recipe

• Light yet satisfying: Each mini quiche delivers a tender, fluffy texture packed with umami mushrooms without heavy calories.
• Quick to prepare: With minimal ingredients and straightforward steps, it’s a breeze to whip up anytime.
• Perfect portion control: These bite-sized quiches are great for managing serving sizes without feeling deprived.
• Versatile and shareable: Ideal for breakfast, brunch, or on-the-go snacks that everyone will appreciate.
• Nutritious ingredients: Loaded with protein from eggs and vitamins from mushrooms, it’s a nourishing choice every time.

Ingredients You’ll Need

Simple ingredients are the heart of this Low Calorie Mini Mushroom Quiche, each chosen to enhance flavor, texture, or nutrition with ease. From fresh mushrooms to just the right amount of seasoning, here’s what to stock up on for a delicious result.

• Fresh mushrooms: Use button or cremini for a tender, earthy flavor that’s low in calories.
• Eggs: The protein-packed base that binds everything together while keeping it light.
• Low-fat milk: Adds creaminess without the extra fat or calories, balancing the texture.
• Onion: Finely diced for a subtle sweetness and aromatic depth.
• Garlic: Minced to provide a gentle kick without overpowering the mushroom flavor.
• Spinach (optional): A vibrant, nutrient-rich addition that pairs beautifully with mushrooms.
• Whole wheat flour: Just enough to lighten the egg mixture and hold the quiche together.
• Herbs (thyme or parsley): Fresh herbs elevate the taste and color, making each bite more appetizing.
• Salt and pepper: To season and bring out all the natural flavors.
• Non-stick spray or a tiny bit of olive oil: To coat muffin tins for easy release and minimal added fat.

Variations for Low Calorie Mini Mushroom Quiche

This Low Calorie Mini Mushroom Quiche is wonderfully adaptable, allowing you to personalize it according to your taste or dietary preferences without sacrificing ease or flavor.

• Cheese swap: Add a sprinkle of low-fat feta or goat cheese for creaminess and tang.
• Veggie mix-ins: Boost nutrition by including diced bell peppers, zucchini, or cherry tomatoes.
• Herb options: Experiment with dill, basil, or chives to change the flavor profile.
• Protein boost: Add cooked turkey bacon or lean ham bits for an extra savory touch.
• Gluten-free version: Substitute whole wheat flour with almond or oat flour to accommodate dietary needs.

How to Make Low Calorie Mini Mushroom Quiche

Step 1: Prep your ingredients

Begin by cleaning and slicing your mushrooms, finely dicing onions and garlic, and optionally washing and chopping spinach. Preheat your oven to 350°F (175°C) and lightly grease your mini muffin tin with non-stick spray or olive oil.

Step 2: Sauté mushrooms and aromatics

In a non-stick pan over medium heat, sauté onions and garlic with a splash of olive oil until translucent. Add mushrooms and cook until they release moisture and turn golden, about 5-7 minutes. If using spinach, stir it in just before removing from heat to wilt slightly.

Step 3: Mix egg base

In a medium bowl, whisk together eggs, low-fat milk, herbs, season with salt and pepper, then add the sautéed mushroom mixture. Stir in the whole wheat flour to bind and create a silky, light filling.

Step 4: Fill muffin tins and bake

Pour the mixture evenly into the prepared muffin tin cups, filling each about three-quarters full. Bake in your preheated oven for about 15-18 minutes or until the quiches are set and lightly golden on top.

Step 5: Cool and enjoy

Allow the quiches to cool slightly before removing from the tin to maintain their shape. Serve warm or at room temperature for the best flavor and texture.

Pro Tips for Making Low Calorie Mini Mushroom Quiche

• Use fresh mushrooms: Fresh over canned gives the best texture and flavor for these mini quiches.
• Don’t overfill muffin cups: Leaving space allows the egg to expand without spilling over for neat, bite-sized portions.
• Whisk eggs thoroughly: For a fluffy and even custard base, whisk eggs and milk well until combined.
• Pre-cook vegetables: Sautéing ensures excess moisture is removed, preventing sogginess.
• Cool before storing: Let quiches cool completely to avoid condensation that can make them soggy.

How to Serve Low Calorie Mini Mushroom Quiche

Garnishes

Sprinkle chopped fresh parsley or a pinch of smoked paprika on top for a pop of color and an inviting aroma that makes these little quiches even more irresistible.

Side Dishes

Pair these mini quiches with a crisp green salad, fresh fruit slices, or even a light yogurt dip for a well-rounded and satisfying meal.

Creative Ways to Present

Serve these Low Calorie Mini Mushroom Quiche bites on a wooden platter with toothpicks at brunch parties or pack them in lunchboxes for a portable yet elegant snack option.

Make Ahead and Storage

Storing Leftovers

Store leftover mini quiches in an airtight container in the refrigerator for up to 3 days, making them a perfect grab-and-go option for busy mornings.

Freezing

To keep them longer, freeze the quiches individually wrapped in plastic wrap or wax paper inside a freezer-safe container for up to 2 months.

Reheating

Reheat in the oven at 350°F (175°C) for 10-12 minutes or microwave for 30-45 seconds until warmed through. This keeps the texture enjoyable and the flavors fresh.

FAQs

Can I use different types of mushrooms for this quiche?

Absolutely! Feel free to mix button, cremini, shiitake, or even portobello mushrooms depending on what you have—each will add its unique flavor and texture.

Is this recipe suitable for meal prepping?

Yes, these mini quiches store well and can be prepared in advance, making them an efficient and nutritious choice for meal prepping.

Can I make these quiches dairy-free?

Yes, substitute the low-fat milk with unsweetened almond or oat milk and omit any cheese to make the recipe dairy-free.

How can I increase the protein content?

Add extra egg whites, lean meats, or low-fat cheese to boost the protein without significantly adding calories.

Will these quiches hold up well for picnics or travel?

Definitely! Their sturdy texture and handy size make them perfect for picnics or packed lunches, plus they taste great at room temperature.

Final Thoughts

Trying out this Low Calorie Mini Mushroom Quiche is like discovering a little secret to healthy, quick, and delicious eating. With minimal ingredients and maximum flavor, it’s an easy recipe to fall in love with and keep on rotation. Whether for breakfast, a snack, or entertaining guests, these mini quiches bring joy without the guilt—go ahead and give them a try today!

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