Mini Breakfast Quiche Recipe – Only 20 calories each!


Looking for a quick and easy breakfast that is high in protein as well as low in calories? Or are you looking for a way to sneak in vegetables to the diet of your picky eater? This recipe works for it all! It takes less than 5 minutes to prepare, 10 minutes to bake, and you are ready to eat! And if you add the optional phyllo dough shell, these can also make delicious appetizers for your next event. And the best part, each quiche is only 20 calories! (or 50 calories each with the phyllo shells).


6 large eggs

1 cup roasted vegetables of your choice (for this I used a blend of yellow and orange bell peppers and sweet onion that had been broiled on a previous day)

cooking spray

mini muffin tray


Place one cup of roasted vegetables in food processor to finely chop. Beat eggs until smooth and mix in vegetables. Pour into a lightly greased mini muffin tin. Bake at 400 F for 10 minutes or until toothpick comes out clean.

Optional: Add phyllo dough shell into mini muffin tin holders, pour egg directly into shell.



One Comment

  1. Just put mine in the oven didn’t put vegetables in mine but I put a cup of bacon and pepperoni in instead I don’t have to sneak vegetables into my family! Can’t wait to to try them!

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