These Low-Calorie Mini Mushroom Quiches are light, protein-packed, and perfect for breakfast, brunch, or meal prep. They’re baked in a muffin tin and are usually crustless, which keeps them lower in calories and carbs.
📝 Ingredients (Makes 12 Mini Quiches)
-
6 large eggs
-
½ cup egg whites
-
1 cup mushrooms, finely chopped
-
¼ cup onion, diced
-
½ cup reduced-fat shredded cheese (cheddar or mozzarella)
-
¼ cup milk (or unsweetened almond milk)
-
½ tsp garlic powder
-
½ tsp salt
-
¼ tsp black pepper
-
1 tbsp fresh parsley or chives, chopped
-
Cooking spray
👩🍳 Instructions
1️⃣ Preheat Oven
Preheat oven to 350°F (175°C).
Lightly grease a 12-cup muffin tin with cooking spray.
2️⃣ Cook the Vegetables
In a small skillet sauté mushrooms and onion for 3–4 minutes until softened.
3️⃣ Prepare the Egg Mixture
In a bowl whisk together:
-
eggs
-
egg whites
-
milk
-
garlic powder
-
salt and pepper
4️⃣ Assemble
Divide sautéed mushrooms and onions into muffin cups.
Pour egg mixture over the vegetables and sprinkle cheese on top.
5️⃣ Bake
Bake 18–20 minutes until the quiches are set and lightly golden.
6️⃣ Cool & Serve
Let cool 5 minutes, then remove from the pan.
🔢 Nutrition (Approx per mini quiche)
-
Calories: ~70
-
Protein: 6 g
-
Carbs: ~1 g
-
Fat: ~4 g
⭐ Weight Watchers Points
About 1 WW point each
🌟 Tips
✔ Add spinach, bell peppers, or zucchini for more vegetables.
✔ Use fat-free cheese to reduce points even more.
✔ Store in the fridge up to 4 days or freeze for 2 months.