Egg White Veggie Mini Quiche

These Egg White Veggie Mini Quiches are perfect for meal prep! Keep a batch in the fridge for an easy grab-and-go breakfast or a light, satisfying snack anytime you need one. They’re packed with protein, loaded with veggies, and a simple way to stay fueled throughout the day.

About This Recipe

These Egg White Veggie Mini Quiches became my go-to whenever I needed something to take the edge off my hunger without blowing through my macros. They’re perfect for those mornings after the gym or afternoons when dinner still feels forever away.

I love having a batch in the fridge because I can warm up a couple in 30 seconds and stay satisfied while barely making a dent in my carbs or fat. That’s exactly what I’m trying to save for later! They’re high in protein, packed with veggies, and filling enough to keep me from mindlessly grabbing snacks that leave me wishing I’d saved the macros for a meal I was actually excited about.

The best part is how customizable they are. Use whatever vegetables you have on hand, swap in your favorite protein, or change up the cheese. I load mine with veggies because I genuinely love them—and they make these little quiches extra filling for very few calories.

If you’re into easy meal prep breakfasts or macro-friendly snacks, these are one of those recipes you’ll find yourself making again and again.

Ingredients and Substitutions 

• Egg + egg whites: I like using a combination of whole eggs and egg whites to keep these light while still packing in plenty of protein. If you’re not a fan of egg whites, you can substitute every 3 tablespoons of egg whites with 1 whole egg. This is one of those recipes where I like to save a few calories and fat so I can splurge a little more elsewhere!
• Cottage cheese: Low-fat cottage cheese adds extra protein while making these mini quiches creamy and tender. You won’t even notice it’s there once they’re baked!
• Garlic: I’m obsessed with the frozen Dorot garlic cubes! I usually grab them at Trader Joe’s and always keep a pack in my freezer. They’re the only garlic I use these days because they’re so convenient and add fresh garlic flavor without any prep.
• Basil: Fresh basil is delicious, but I often use frozen Dorot basil cubes (sold right next to the garlic cubes at Trader Joe’s and many grocery stores). They’re a staple in my freezer and make recipes like these mini quiches so easy.
• Veggies: I use a mix of spinach, mushrooms, diced tomatoes, bell pepper, and onion for plenty of flavor and color. Feel free to swap in whatever vegetables you have on hand—just be sure to cook off any excess moisture from veggies like mushrooms or spinach first if you don’t want them to turn out a little wet.
• Ham: I use Costco’s Canadian bacon, but any diced Canadian bacon, lean deli ham, or leftover cooked ham works great.
• Reduced-fat feta: Reduced-fat feta adds a salty, tangy flavor that pairs perfectly with the veggies. If you don’t have feta, goat cheese or shredded reduced-fat mozzarella are great alternatives.

Dietary Adaptations

DF: Replace the cottage cheese with your favorite plain, unsweetened dairy-free cottage cheese or a dairy-free Greek-style yogurt, and omit the feta, or use your favorite dairy-free feta alternative.

How To Make

1. Preheat oven to 350°F 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.)
2. Whisk the first seven ingredients together (egg through the salt and pepper).
3. Chop veggies and divide them evenly between muffins, do the same with the ham.*
4. Pour egg white mixture over each pile of veggies and ham.
5. Sprinkle with feta cheese.
6. Bake for 30-35 minutes. (I always do 35 minutes. All the veggies make these want to stay wet.  If that bothers you, maybe skip the tomatoes and/or sauté the veggies before to shed some water. I kind of like ’em like that.)
7. Eat warm and store the rest in a container in your fridge for easy breakfast/snacks all week.

For More Delicious Recipes

• Garden Veggie Quiche for One
• Turkey Mushroom Spaghetti Squash Quiche
• Egg White Wrap with Sun Dried Tomatoes, Feta, and Arugula
• Egg White Cups
• Cheese-Fried Egg Wraps
• Spring Frittata 

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Egg White Veggie Mini Quiche

These Egg White Veggie Mini Quiches are perfect for meal prep! Keep a batch in the fridge for an easy grab-and-go breakfast or a light, satisfying snack anytime you need one. They're packed with protein, loaded with veggies, and a simple way to stay fueled throughout the day.

Print Pin

Author Lillie

Course Breakfast

Cuisine American

Prep Time 20 minutes minutes

Cook Time 35 minutes minutes

Total Time 55 minutes minutes

Servings 6 quiche

Calories 89 kcal

Ingredients

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

Instructions

• Preheat oven to 350°F 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 the first seven ingredients together (egg through 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 minutes. All the veggies make these want to stay wet. If that bothers you, maybe skip the tomatoes and/or sauté 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.

Notes

1. If you don’t love egg whites, feel free to sub out 3 Tbsp. 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 Joe’s, 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.

Search Lillie Eats and Tells Egg White Veggie Mini Quiche

Nutrition

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

Keywords egg white veggie mini quiche

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