Plants never tasted so good.


Make Ahead Mini Crustless Eggless Quiche Cups

Posted by Sinfully Nutritious


What is yellow, red, and green, only 50 calories and tastes like heaven?

My make ahead crust-less quiche cups. This recipe is where convenience meets flavor and nutrition all in one neat little package.

I ate four of these little babies for breakfast, that was 200 calories, 5 grams of fat, 16 grams of protein, and 4 grams of fiber.  Not bad! These were so easy to heat and eat this morning. They saved me so much time, I got my workout in before Mya went to school. These were so delicious and filling. 

Make Ahead Mini  Crustless Eggless Quiche Cups

  • 1 package silken tofu, drained
  • 1cup mushrooms, sliced
  • 1/2 cup mixed frozen peppers
  • 1/2 small onion, diced
  • 1 1/2 cups baby spinach
  • 1/4 cup publano or diced chili peppers
  • 1 tsp. Mrs. Dash Garlic & Herb Blend
  • 1/4 cup unsweetened almond milk
  • 3 tbsp. nutritional yeast
  • 1/4 tsp. turmeric
  • 1/2 tsp. Dijon mustard
  • 1 tsp. tahini
  • 1 tsp. miso paste (optional)
  • 1 tsp. arrow root (or corn starch)
  • 2 tsp. Garbanzo bean flour (this makes it thick and egg-y)

Pre heat oven to 400.  Spray a 12 cup muffin tin with cooking spray.

Spay a skillet with cooking spray and sauté mushrooms, peppers and onions until soft.  While the veggies are cooking, place all the other ingredients, expect spinach, in the food processer. Blend them until smooth.  Once the veggies are just about done, turn heat to low, add the spinach to the skillet and cover one minute. Once the spinach had reduced in size, add all the vegetables to the food processer and pulse 4 times.  Using a large ice cream scoop or a small measuring cup, divide the batter equally among the 12 cups.  Bake about 30 minutes until they begin to brown.  Remove from heat and allow to cool at least 15 minutes before removing from the muffin pan.

Store these in the refrigerator and heat them up in the microwave, covered, for less than 2 minutes for 4 cups. You can also make a double batch, and once you taste them, you will want to.  I am making more today, I think I will add some asparagus to them.  Enjoy!







  1. These little cups look and sound heavenly!! I WILL be trying these beauties. LOVE that they are crustless!

    1. Thanks Liz. I hope you enjoy them as much as I did. I just didn't make enough. These also make a great snack or side to a salad at lunch. Let me know how yours turn out.


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