So when I decided to cut my macro goals back a bit before Hawaii to try for a little pre-beach “tightening”, I knew I had to be proactive with my food so I wouldn’t feel the sting as badly.  These quiche became such a little saving grace in my day. When I’d get home from the gym, starving but not have anything ready, or maybe just not be willing to have my meal yet because heaven forbid I eat lunch at noon and it pushes everything up and I run out of macros too early! Rookie mistake.

But if I came in hungry without a plan, I’d desperately want to grab for a handful of pretzels or a bar to hold me over, and those can knock out WAY too many macros too fast. Enter egg white veggie mini quiche. (I have to keep looking at the title to remember what I’m calling these… I hate naming food– too much commitment.)  I’d pull a couple out of the fridge and heat up for 30 seconds — I could even eat three and hardly make a dent in my carbs and fat. And you know that’s what we’re always saving for later.  Carbs and fat make my whole world go round. (Am I supposed to say “around”- doesn’t read right that way– you get it.)

Egg White Veggie Mini Quiche

Anyway- I love to be able to stave off the hunger without feeling like I have to give up much of anything– because here’s the thing about me. I’m ALWAYS planning and looking forward to a meal. And before macros I’d just get that frustrating feeling like “did I just spoil my dinner?” I’d wait anxiously for hunger pangs to tell me I hadn’t snacked too much all afternoon. So maybe that means I’m over obsessed or crazy about my food but that’s old news to me. HA! I’ve embraced my crazy and learned what makes me feel happiest and the least ruled by food. Ironically.

I just love that tracking macros takes out the guess works and helps me know what I can eat for snacks that won’t “spoil” my dinner.  And if I’ve got a great sandwich planned for lunch but need something at 11, these guys can almost ALWAYS fit. And worst case maybe I have to take a little turkey off my sandwich. I can live with that. Protein shmotein.

Just kidding I actually love protein and always run out.  So annoying.

Egg White Veggie Mini Quiche

This is what I do, but obviously you can put just about anything in these.  Whatever veggies you like in whatever proportions you like. I just like a lot of them so they take up more space and make the whole thing super low cal.  Honestly I don’t even want them to be high in protein… I run out of that too! .. I just literally want free food. Like macro-free food is my ideal –thanks.  Something to fill my belly but cost me nothing so there’s always more for later!

Plus veggies add all the flavor. I’ve said it before but I’m not a veggie sneaker. I’m a veggie lover. If it’s not dessert, I want it stuffed with veggies… If it’s not, I’m always thinking of how much more food I could get for so little macros if it were.  Anyway this is my cast of characters…

Egg White Veggie Mini Quiche

I feel like I’m always confessing how weird I am and how much I think about food.  Luckily only like nine of you read this. Let me know if you make them! Oh and I’m obsessed with my silicone muffin baking pan for these. Someone asked me once how they don’t get stuck and that must be why! They pop right out.  So I can pop them in my mouth. xo

Super low cal mini egg white veggie quiche
Egg White Veggie Mini Quiche

Egg White Veggie Mini Quiche

I love to keep these on hand. Perfect for a quick grab and go breakfast or a super light but satisfying snack any time! High in protein and nothing else. Which is pretty much always a win.
Author Lillie
Prep Time 20 minutes
Cook Time 35 minutes
Servings 6
Calories 89 kcal


  • 1 egg
  • 1 cup liquid egg whites
  • 1/4 cup low fat cottage cheese
  • 2 cloves garlic 2 frozen dorot cubes
  • 1-2 tbs fresh basil 2 frozen dorot basil cubes – sold with the garlic at Trader Joes and other grocery stores – STAPLES for me.)*
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 large handful of spinach roughly chopped (30 g)
  • 1 heaping cup of mushrooms chopped (100 g)
  • A handful of diced tomates 75 g
  • 1/2 cup diced bell pepper 60 g
  • 1/2 cup diced onion 60 g
  • 3.5 oz of good ham chopped (I use Costco’s Canadian Bacon, 6 slices or 100 g)
  • 1/2 oz reduced fat feta 14 g


  • Preheat oven to 350 and spray muffin pan (or place THIS SILICONE ONE on top of a baking sheet– I’m obsessed with it, they pop right out– with so little fat these can really stick to a normal pan.)
  • Whisk first seven ingredients together thru the salt and pepper.
  • Chop veggies and divide them evenly between muffins, do the same with the ham.*
  • Pour egg white mixture over each pile of veggies and ham.
  • Sprinkle with feta
  • Bake for 30-35 minutes. (I always do 35. All the veggies make these want to stay wet.  If that bothers you, maybe skip the tomatoes and/or saute the veggies before to shed some water. I kind of like ’em like that.)
  • Eat warm and store the rest in a container in your fridge for easy breakfast/snacks all week.


  1. If you don’t love egg whites, feel free to sub out 3 tbs increments of whites for a whole egg.  This is one of those things I just like to be as light as possible so I can splurge more elsewhere!
  2. I also like them for a quick meal broken up in a pita for an extra tasty version of these egg white pitas.
  3. *I’m obsessed with these frozen dorot garlic and basil cubes. I usually pick mine up at Trader Joes and I always stay stocked on the garlic. I ONLY use these for garlic now… the basil works for some things, certainly not the same as fresh basil but I love it mixed into things like these quiche or ESPECIALLY in the garlic basil aioli on this chicken sandwich.


Serving: 2muffinsCalories: 89kcalCarbohydrates: 6.3gProtein: 11.9gFat: 2gSaturated Fat: 0.7g

Tried this recipe?

Tag @LillieEatsAndTells on Instagram with #LillieEatsandTells! We’d love to see your creations!

You might also like

Share this recipe



Shop my Cookbooks

Available in Hardcopy and Digital

About the Author

Hello. My name is Lillie. I’m not a registered dietitian, or a macro coach, or a public figure or culinary genius. I’m a mommy of four who FOUND macro-counting and fell in love with this balanced approach to food...

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating


    1. Sure! I’d just sub that volume with a veggie you like. And if you count macros, just choose a veggie similar in macros… which is pretty much anything but super starchy ones..

  1. How would I log this in MFP if I change the veggies or meat? I’m new to macros and love your site!! If I weigh everything before I mix, and then just divide by 12, and hope I divided it up perfectly evenly is that ok? Or do I weight each one somehow? Thanks!

  2. I can’t wait to make these! I’m always thinking about food and thinking I’m weird too so it’s good to know I’m not alone! 😂

    1. NEVER ALONE! ha! It’s like even if nobody reads my blog or insta it’s worth it to me because I’ve got somewhere to put my food thoughts…