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StovetopComplexity

Mini Quiche Recipe

Each Mini Quiche delivers just 3g protein and 75 calories — better suited as a breakfast side than a macro-focused main. Makes 24 servings with quick stovetop prep, giving you grab-and-go options for the week. Pair these with eggs or Greek yogurt to actually hit your protein targets.

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Ingredients

24 servings
  • Unsalted Butter
  • Flour, All-Purpose, White(360g)
  • ½ teaspoon kosher salt
  • 5-8 tablespoons ice water
  • Egg, Whole, Large
  • 2% Milk(80g)
  • ½ teaspoon kosher salt
  • Bacon, Pork(60g)
  • Cheese, Italian Blend, Shredded(60g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Bell Pepper(60g)

Instructions

  1. 1For the pie crust: Add the flour and salt to a food processor and pulse to combine. Add the butter and pulse 10 to 20 times, until the mixture has a sandy texture with some larger and some smaller chunks. While pulsing, slowly add the ice water 1 tablespoon at a time, until the dough sticks together when pressed between your forefinger and thumb.
  2. 2Transfer the dough to a clean work surface and shape it into a 1-inch-thick disk, handling it as little as possible to prevent it from becoming tough. Wrap in plastic wrap, and chill for at least 2 hours or up to 3 days.
  3. 3When ready to roll, if necessary, let the dough soften up on the counter for 2 to 3 minutes. On a lightly floured work surface, roll the dough until it is ¼ inch thick (the shape doesn’t matter).
  4. 4Generously grease a mini muffin pan with nonstick spray, or place a mini silicone muffin pan on a baking sheet. With a 2½-inch round cutter, cut the dough into 24 rounds, re-rolling the scraps as necessary. Gently stretch each round of dough a bit and place it into a muffin well. Gently press it to the bottom of the well. Chill the muffin pans in the fridge while you make the filling.
  5. 5Preheat the oven to 375°F with a rack in the center.
  6. 6For the filling: In a large mixing bowl (with a spout if you have one) or large measuring cup, whisk together the eggs, milk, and salt until totally smooth and the egg whites are fully broken up (this will take some elbow grease; it's character building).
  7. 7Divide the meat, cheese, and vegetables between the prepared crusts in the muffin tin.
  8. 8Divide the egg mixture between the muffin cups, leaving ¼ inch of space at the top of each cup for the filling to expand.
  9. 9Bake the mini quiches for 25 to 27 minutes, until the tops are golden brown and the centers are set when you peek with a butter knife.
  10. 10Place on a wire rack and let cool in the pan for 5 minutes then transfer to a wire rack to cool completely, or serve warm.

Nutrition — Per Serving

75

calories

3g

protein

2g

fat

Carbohydrates
12g
Saturated fat
0.5g
Sodium
70 mg
Dietary fiber
0.5g

24 servings per batch · ~26g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Mini Quiche Recipe have per serving?

Each serving contains only 3g of protein at 75 calories, making this recipe unsuitable as a primary protein source. The macro split is 2g fat and 12g carbs per serving, positioning it as a minimal-calorie carb or breakfast filler.

How long does Mini Quiche Recipe take to prep?

This quick prep recipe yields 24 servings from stovetop cooking, making it one of the highest-yield batch recipes for breakfast prepping. You're creating nearly a month's worth of breakfast portions in a single cooking session.

Is Mini Quiche Recipe good for fat loss?

At only 75 calories per serving, Mini Quiche Recipe functions more as a low-calorie filler than a meaningful macro contributor for fat loss. Pair this with higher-protein options to avoid creating a breakfast that lacks sufficient protein for satiety and recovery.

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