Breakfast is one of those meals that is often rushed, not well planned, or missed altogther. Mornings are hectic and we often don’t put much thought into what we are going to eat in the wee hours of the day.
Crustless Jalapeño Mini Quiches could be a great option that can be made ahead of time and even includes veggies! What….. Vegetables for breakfast? YES! Truly we should be striving for at least one serving of veggies at each meal if not multiple servings. Unfortunately, breakfast often consists more of a sugary treat than a nutritious meal that will keep us full and satisfied for hours.
Eggs are a great breakfast option because they are a nutrient rich, quality protein source. (as long as you don’t have an egg allergy or sensitivity) Just one egg provides, 6-7 grams of protein, about 5-10% of your daily Vitamin D needs, and nutrients like choline, lutein and zeaxanthin, which may be cardiovascular and eye health protective.
Including vegetables at each meal really boosts the nutrient valiue. Broccoli is high in fiber and has as much Vitamin C as an orange. Broccoli also helps to detoxify the body, fight cancer and boost the immune system. Peppers are another low calorie nutrient rich vegetable with plenty of Vitamin A, C, & E.
As far as the ingredients there are several options to fit your needs….I usually choose milk from grassfed cows or a non-dairy milk like almond milk or cashew milk. You can always switch up the veggies with things like carrots, tomato, mushrooms, or anything else that appeals to you. Lately, if I consume dairy its been a raw goat’s milk cheddar or you can leave off the cheese for a dairy free option.
Crustless Jalapeño Mini Quiches
3 spray (about 1/3 seconds) of olive oil cooking spray (for greasing the pan)
1/2 cup of chopped, raw broccoli
1/2 cup of chopped red bell pepper
1/4 cup of deseeded, chopped jalapeno pepper
1/2 cup of chopped red onion
6 large eggs
2 tbsp partly skimmed milk, 2%, (or milk of choice)
1/2 tsp of salt
1 dash of Black pepper
1/4 cup of shredded cheddar cheese (or cheese of choice)
1. Preheat oven to 350F (177C) and grease the mini muffin pan with olive oil spray.
2. Prepare all veggies by chopping them as small as possible and adding them to a large mixing bowl.
3. Whisk the eggs with milk, salt, and pepper.
4. Add the egg mixture to the large mixing bowl with the veggies.
5. Add the shredded cheese and stir to combine all ingredients.
6. Carefully pour the veggie and egg mixture into the mini muffin cups, filling a couple of millimeters from the top.
7. Bake in the oven for 25 minutes.
8. Let cool and serve on a large serving platter.
For more healthy recipes, specific dietary needs, or personalized meal plans, contact Julia at 704-577-8066