Description
This Low Calorie Mini Mushroom Quiche is a light, satisfying, and nutritious bite-sized treat perfect for breakfast, snacks, or light lunches. Featuring fresh mushrooms, eggs, and savory herbs bound by a creamy egg base, these mini quiches are easy to prepare, flavorful, and designed to keep calories low without sacrificing taste.
Ingredients
Main Ingredients
- Fresh mushrooms (button or cremini) – 1 ½ cups, sliced
- Eggs – 4 large
- Low-fat milk – ½ cup
- Onion – ½ cup, finely diced
- Garlic – 2 cloves, minced
- Spinach (optional) – ½ cup, chopped
- Whole wheat flour – 2 tablespoons
- Fresh herbs (thyme or parsley) – 1 tablespoon, chopped
- Salt – ½ teaspoon
- Black pepper – ¼ teaspoon
- Non-stick spray or olive oil – for greasing muffin tin
Optional Variations
- Low-fat feta or goat cheese – ¼ cup, crumbled
- Diced bell peppers, zucchini, or cherry tomatoes – ½ cup mixed
- Fresh herbs (dill, basil, chives) – as desired
- Cooked turkey bacon or lean ham bits – ¼ cup
- Almond or oat flour – as a substitute for whole wheat flour for gluten-free version
Instructions
- 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.
- 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.
- Mix egg base: In a medium bowl, whisk together eggs, low-fat milk, and 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.
- 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.
- 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.
Notes
- Use fresh mushrooms: Fresh mushrooms provide the best texture and flavor compared to canned.
- Don’t overfill muffin cups: Leave space for 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 fully 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.
- Prep Time: 15 minutes
- Cook Time: 18 minutes
- Category: Appetizers
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 mini quiche
- Calories: 70
- Sugar: 1 g
- Sodium: 90 mg
- Fat: 3 g
- Saturated Fat: 0.7 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 5 g
- Fiber: 1 g
- Protein: 6 g
- Cholesterol: 90 mg
Keywords: low calorie, mini quiche, mushroom quiche, healthy breakfast, snack, gluten free, light lunch, protein rich, low fat