Loaded Veggie Quiche Cups

Karen Kelly

cover of the KIWI Fall 2022 issue


Makes 6 servings

10 large eggs

1/4 cup milk

1 teaspoon oil

1/2 red pepper, diced

1/2 medium red onion, diced

2 cups spinach, chopped

2 Tablespoon chopped fresh basil

1/2 teaspoon kosher salt

1/4 teaspoon pepper

1/2 teaspoon dry mustard powder

1/2 teaspoon dry mustard powder

The morning rush may be back but that doesn’t mean you can’t get the kids a healthy and delicious meal to fuel their busy days! Make-ahead meals are the perfect solution when time is not on your side.


1. Preheat oven to 350 degrees.

2. Prepare a 12 cup muffin tin by spraying it well with cooking spray.

3. Preheat a skillet to medium high and add oil. Add in chopped vegetables, basil and spinach. Sauté for a few minutes until onions get translucent and spinach wilts.

4. In a medium bowl, whisk eggs, milk and seasonings.

5. Start assembling quiche cups. Add a tablespoon of vegetable mixture to bottom of cups. Top with a little shredded cheddar. Pour the egg mixture into the cups until it’s 3/4 full. Do not fill to the top.

6. Bake for 22-25 for until set. Cool completely and store in the refrigerator for up to five days or the freezer for up to a month.

Per Serving:

Calories: 202

Carbohydrates: 3g

Fat: 15g

Protein: 15g

Fiber: 1g

Active Time:

15 min

Total Time:

45 min