Vegetable-Packed Crustless Quiche Bites
These flavorful Vegetable-Packed Crustless Quiche Bites are a deliciously healthy way to start your day. Adapted from the South Beach Diet, this recipe is brimming with vibrant roasted vegetables, making it rich in fiber and low in calories. Perfect for meal prepping, they can be frozen and enjoyed anytime for a quick and nutritious breakfast. Make them your own by mixing in seasonal vegetables or your favorite herbs and spices, or even incorporating proteins like sausage or bacon for added flavor. Versatile and easy to make, these bite-sized delights are sure to become a staple in your kitchen.
N/A
Servings
N/A
Calories
11
Ingredients
Ingredients
Broccoli florets
1 cup (fresh, cut into small pieces)
Cauliflower florets
1 cup (fresh, cut into small pieces)
Green pepper
1/2 (chopped)
Onion
1/2 (chopped)
Carrot
1/2 cup (chopped)
Olive oil
1-2 tablespoons (for roasting)
Salt
to taste (for seasoning)
Pepper
to taste (for seasoning)
Eggs
4 (beaten)
Mozzarella cheese
1/2 cup (shredded)
Nonstick cooking spray
as needed (for greasing muffin tins)
Instructions
1
Preheat your oven to 425°F (220°C).
2
In a large bowl, combine the broccoli florets, cauliflower florets, chopped green pepper, chopped onion, and chopped carrot. Drizzle with olive oil and sprinkle with salt and pepper. Toss until the vegetables are well-coated.
3
Spread the seasoned vegetables evenly on a large baking sheet. Roast in the preheated oven for 30-40 minutes, turning halfway through, until vegetables reach your desired tenderness. (40 minutes for very tender texture).
4
Remove the roasted vegetables from the oven and allow them to cool slightly. If needed, chop them into smaller pieces to fit well in the mini muffin tin.
5
In a separate mixing bowl, whisk together the eggs and shredded mozzarella cheese until well combined.
6
Fold in the roasted vegetables, mixing until they are evenly distributed throughout the egg mixture.
7
Lightly spray two mini muffin tins with nonstick cooking spray. Fill each muffin cup with a couple of spoonfuls of the vegetable-egg mixture, leaving a little space at the top as they will puff up while baking.
8
Lower the oven temperature to 350°F (175°C) and bake for 18-20 minutes, or until the quiche bites are set and lightly golden on top.
9
Enjoy immediately or allow to cool and freeze for later use. These make a convenient and healthy breakfast option!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Vegetable-Packed Crustless Quiche Bites?
They are flavorful, bite-sized quiches filled with roasted vegetables, made without a crust for a low-calorie, healthy breakfast option.
Are these quiche bites healthy?
Yes, they are rich in fiber, low in calories, and packed with nutrients from a variety of roasted vegetables.
Is this recipe suitable for the South Beach Diet?
Yes, this recipe is adapted from the South Beach Diet guidelines.
What vegetables are included in the recipe?
The recipe uses broccoli florets, cauliflower florets, green pepper, onion, and carrots.
Can I use frozen vegetables instead of fresh?
While fresh is recommended for the best roasting texture, you can use frozen vegetables if they are thawed and patted dry.
What temperature should I roast the vegetables at?
The vegetables should be roasted at 425 degrees Fahrenheit (220 degrees Celsius).
How long does it take to roast the vegetables?
Roast them for 30 to 40 minutes, turning halfway through, until they reach your desired tenderness.
Do I need to chop the vegetables after roasting?
If the roasted pieces are too large, you should chop them into smaller pieces to ensure they fit well in the mini muffin tin.
What kind of cheese is used in this recipe?
The recipe calls for 1/2 cup of shredded mozzarella cheese.
Can I substitute the mozzarella with another cheese?
Yes, you can use other cheeses like cheddar, feta, or Monterey Jack depending on your preference.
How many eggs are required for the quiche bites?
You will need 4 beaten eggs.
How do I prepare the muffin tins for baking?
Lightly spray two mini muffin tins with nonstick cooking spray to prevent sticking.
What size muffin tin should I use?
This recipe is designed for mini muffin tins to create bite-sized portions.
How much should I fill each muffin cup?
Fill each cup with a couple of spoonfuls of the mixture, leaving a little space at the top as they will puff up while baking.
What is the baking temperature for the quiche bites?
Lower the oven temperature to 350 degrees Fahrenheit (175 degrees Celsius) before baking the egg mixture.
How long do the quiche bites take to bake?
They take approximately 18 to 20 minutes to bake.
How do I know when the quiche bites are finished baking?
They are done when the egg is set and the tops are lightly golden.
Are these quiche bites gluten-free?
Yes, they are crustless and contain no flour, making them naturally gluten-free.
Can I add meat to this recipe?
Absolutely, you can incorporate cooked proteins like sausage or bacon for added flavor.
Are these quiche bites freezer-friendly?
Yes, they can be frozen and enjoyed later, making them great for meal prepping.
How should I store the quiche bites?
Store them in an airtight container in the refrigerator for a few days or in the freezer for longer storage.
Can I add different herbs and spices?
Yes, you can customize the flavor by adding your favorite herbs, such as parsley or chives, or spices like garlic powder.
Is this recipe low-carb?
Yes, because it is crustless and uses mostly vegetables and eggs, it is a low-carbohydrate option.
Can I use seasonal vegetables?
Yes, the recipe is very versatile; you can mix in any seasonal vegetables you have on hand.
Do I need to peel the carrots?
It is recommended to peel or thoroughly scrub carrots before chopping them for the best texture.
What kind of oil should I use for roasting?
The recipe suggests using 1 to 2 tablespoons of olive oil.
Can I make these in a regular-sized muffin tin?
Yes, but you will need to adjust the baking time as larger muffins will take longer to set.
How many servings does this recipe make?
The recipe fills two mini muffin tins, which typically yields 24 to 48 bite-sized quiches depending on the tin size.
What should I serve these with?
They are great on their own, or you can serve them with a side of fresh fruit or a light salad.
Is there a dairy-free option?
You can omit the mozzarella cheese or use a dairy-free cheese substitute to make this recipe dairy-free.