Make-Ahead Mini ‘Muffin Tin’ Quiche Is the Easiest Way To Meet Your RD-Recommended Protein Needs at Breakfast
While at school, I discovered that one of my favorite ways to cook eggs is by whipping up a light and airy soufflé, which is French for “to puff.” This technique involves beating the whites until they’re sturdy and glossy and folding that into a butter, yolk, and flour mixture.
That said, the process of making soufflé is quite labor-intensive—hence the whole culinary school thing—and the final product must be consumed rather quickly for fear of it deflating before it even makes it to the table. The solution came to me a few short Pinterest searches later: muffin tin quiches, which are basically the lovechild of a soufflé, quiche, and Starbucks' egg bites. Best part? They're every bit as delicious as what I was cooking in my soufflé era... only without the fuss and bicep workout. Plus, they can be stored and reheated at your leisure, meaning they're the best breakfast for groggy mornings.
How to make muffin tin quiche
Much like the mirepoix (onion, carrot, and celery) that forms the foundation of many classic French recipes, a delicious muffin tin quiche is contingent on a well-seasoned eggy base. Personally, I like to keep it simple and opt for adding a splash of water (which I’ve found works wonders in making scrambled eggs even fluffier) or half-and-half for even more richness. Then, I add salt, pepper, and garlic powder to taste. Then the most important part: a generous amount of good, funky cheese. Preferably one that melts well, like Gruyère or freshly-grated parmesan.
Then, the fun part: choosing the toppings. This is where you can let your creativity run free. Choosing delicious mix-ins gives your muffin tin quiche recipe that final touch. Some of our favorite options include chopped spinach, onions, garlic, mushrooms, or cooked turkey bacon. Once you’ve picked your favorites, you’ll want to fold them into the egg batter.
Finally, to assemble your muffin tin quiches, you’ll need—you guessed it—a muffin tin. These will help you portion out your egg batter without making a mess. (Who knew you could use your muffin tins for so much more than making delicious homemade gluten-free banana muffins?) And while quiches are traditionally made with a crust, muffin tin quiches can be made crust-free (naked) or with store-bought pie crust also. Whatever floats your (egg) boat.
If you go to the crust route, ensure you pre-bake them before filling them up with the egg mixture. This will help ensure they don’t tear or become too soggy and absorb too much moisture while cooking.
3 delicious ways to make muffin tin quiche recipes
1. Ham + Swiss + Onion
Flavor, fun, and ease are three ways to describe these cheesy muffin tin mini quiches by If You Give a Blonde a Kitchen. They come together in under an hour—from start to finish—and are one of the easiest (and most delectable) ways to ensure you meet your daily protein quota. For context, each serving of this recipe (aka one mini quiche) contains 12 grams of protein. This is important, considering registered dietitians recommend consuming at least 30 grams of protein for breakfast alone.
Get the recipe: Muffin Tin Mini Quiche
2. Spinach + Tomato + Cheddar
Since the crust is totally optional, if you don’t have any on hand or simply don’t want to use it, that’s no problem. Thankfully, it won’t compromise on flavor whatsoever. Case in point: This delicious spinach, tomato, and cheddar muffin pan mini quiche recipe by Chew Out Loud. The best part? These egg bites are freezer friendly and can be stored in an airtight container for several weeks. Pro tip: Freeze the egg bites on a flat dish or sheet tray (to prevent them from sticking to one another) for a few hours before transferring them into a freezer-safe storage bag to save space.
Get the recipe: Muffin Pan Mini Quiche
3. Spinach + Feta + Scallion
Flavor is the name of the game when it comes to these mini spinach feta quiches by Divalicious Recipes. It features delicious (or should I say, divalicious) ingredients like feta and spinach, paired with anti-inflammatory spices like nutmeg and longevity-boosting black pepper. One taste of ‘em, and you’ll fully understand what the muffin tin quiche hype is all about.
Get the recipe: Mini Spinach Feta Quiches
Learn the egg-cellent benefits of eating eggs, according to an RD:
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