Veggie Mini-Quiches Recipe - Gluten-Free and Low Carb

Crustless Veggie Mini-Quiches
Crustless Veggie Mini-Quiches. Wendy Bumgardner ©
Total Time 35 min
Prep 15 min, Cook 20 min
Yield 12 mini-quiches

I love these mini-quiches for breakfast, but they are also great as appetizers or as a side dish. Because they have no crust, they are gluten-free and also low carb. They are a tasty way to enjoy vegetables and protein for breakfast.

I typically make a batch and then enjoy them over the next few days. You should keep them refrigerated. They reheat easily with 15 to 30 seconds in the microwave, although I also enjoy them cold. They are a great addition to a brunch buffet or potluck.

I first started making these mini-quiches when I was on the South Beach Diet. They work well as part of many diet programs.


  • 3/4 cup liquid egg substitute or 3 large eggs or 3/4 cup egg whites
  • 1 package frozen chopped spinach (10 oz.) or one large bunch fresh
  • spinach or chard
  • 3/4 cup shredded reduced-fat cheese
  • 1/4 cup diced red or green peppers or a mixture of both
  • 1/4 cup diced onions
  • Dash of hot pepper sauce
  • Salt to taste - I like it salty and used a half teaspoon.
  • Option: fajita spices
  • Option: add diced hot chiles for extra spice
  • Option: garam masala
  • Option: add a few drops of truffle oil


Makes 12 mini-quiches

Need: muffin tin, cooking spray, oven

1. Heat oven to 350F

2. Spray the muffin tin cups with the cooking spray. Be sure not to omit this step, or the quiches will stick badly to the baking cups. You may want to use paper liners if you find they stick anyway. Another option is to use silicone muffin pans, which are far better at releasing the quiches cleanly.

3. Thaw and drain the spinach.

The better you drain the spinach, the less "spinachy" taste remains for those of us who hate boiled spinach. I grab a fistful and wring it out well in my hand to get it as drained as possible. If you are using fresh spinach or chard, steam it in the microwave, press out all juice, then chop it.

4. Dice the onions and peppers. I typically simply add them fresh into the mixture, but if you find they are still a little crunchy after baking, you may want to saute them to soften or to steam them before adding.

5. Mix the spinach, eggs or egg substitute, cheese, peppers, onions, hot pepper sauce, and salt in a bowl.

6. Fill the muffin cups with the mixture.

7. Bake at 350F for 20 minutes. You will know they are done when a knife inserted in the middle comes out clean.

8. Remove from cups to serve.

  • Fajita spice variation: Add fajita spice to taste at step 5 (a dash to 1/8 teaspoon). If you like it spicy, you may even want to add a bit of chopped jalapeno.
  • Indian variation: Add garam masala to taste at step 5 (a dash to 1/8 teaspoon).
  • I have also added a few drops of truffle oil at step 5.

Approximately 40 calories each.

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