Mini Quiches - Healthier. Happier.

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Mini Quiche
  • 2 eggs, beaten
  • 1/3 cup reduced-fat milk
  • 2 tablespoons reduced-fat cheddar cheese, grated
  • 1 spring onion, finely sliced
  • 1 tablespoon parsley, finely chopped
  • black pepper, freshly ground
  • 250mL mixed vegetables, chopped (leftovers, frozen or fresh broccoli, capsicum, corn, baby mushrooms, tomato, spinach)
  • 6 slices day old multigrain or high fibre bread
  • olive or canola oil spray
  1. Preheat oven to 200ºC.
  2. Remove crusts from each bread slice.
  3. Roll each slice flat using rolling pin or bottle.
  4. Grease muffin pan with spray oil.
  5. Press the bread slices firmly into each patty tin in the muffin pan.
  6. In a large bowl, combine eggs, milk, spring onion, parsley, pepper and cheese, mixing well. Add vegetables and mix.
  7. Pour mixture into each prepared bread case ensuring each pan has equal amount of vegetables.
  8. Bake for 20 minutes at 200ºC, if using fan forced reduce temperature to 160ºC after 10 minutes.
  9. Remove muffin pan from oven and gently remove quiches from each patty tin.

Alternatives

  • Fresh thyme or coriander can replace parsley for a flavour burst.
  • Serve with a salad to boost total vegetable serves.

Storage Suggestions

Keep in refrigerator for up to 7 days and freezer for up to 3 months.

Equipment List

  • Chopping board
  • Large knife
  • Large bowl
  • Muffin tray
  • Rolling pin
  • Fork

Nutrition Information


117g Quantity per serving Quantity per 100g
Energy 638kJ 545kJ
Protein 9.0g 7.7g
Fat, total 5.3g 4.6g
— Saturated 1.6g 1.3g
Carbohydrate 14.5g 12.8g
— Sugars 2.5g 2.1g
Fibre 3.9g 3.4g
Sodium 213mg 182mg
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