Healthy Recipes Main Dishes Healthy Quiche Recipes Mini Crustless Quiches with Kale, Mushrooms & Feta 5.0 (2) 2 Reviews These crustless mini quiches with kale, mushrooms and feta cheese are a delicious option for breakfast, brunch or even a light lunch served with a salad on the side. While we love this flavor combination, they’re easily customizable, allowing you to switch up the vegetables or cheese to suit your preferences. By Amanda Holstein Amanda Holstein Amanda Holstein fell in love with baking at the age of 6, and has continued to grow her passion through culinary school and working in bakeries. For more than 10 years, she worked at multiple well-known restaurants and bakeries in the Orlando, Florida, area, preparing delicious scratch-made desserts and assisting with dinner events, before becoming a test kitchen assistant at Dotdash Meredith. EatingWell's Editorial Guidelines Published on September 25, 2024 Tested by Liv Dansky Tested by Liv Dansky Liv Dansky has worked with Dotdash Meredith since 2019 as a recipe tester and developer and, more recently, as a writer for the commerce team. Her work can be found across brands like Food & Wine, Southern Living, Real Simple, Eating Well, and Serious Eats. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel Active Time: 30 mins Total Time: 1 hr Servings: 6 Nutrition Profile: No Added Sugar Sesame-Free Weight Loss Nut-Free Soy-Free Vegetarian High-Protein Gluten-Free Jump to recipe Eggs are a quintessential breakfast food, and when you’re working to fit more veggies into your day, Mini Crustless Quiches are a delicious way to do it. We’ve added mushrooms, onions and kale to amp up the nutrition with their antioxidants, and feta cheese, which adds calcium and just the right amount of saltiness to every bite. Mix in the flavor bombs of Dijon mustard and crushed red pepper flakes and you might want to have these for every meal of the day. Read on for our expert tips, including ways to switch up the flavor profile. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! It’s easier to remove the quiches from a hot pan, especially if you use a small offset spatula to loosen the edges first.Folding the feta cheese into the batter instead of whisking it keeps the crumbles intact so you get nice chunks of feta in every bite.You can use spinach instead of kale, and goat cheese instead of feta.The veggies can be cooked and stored in the fridge for up to 5 days before using them. Nutrition Notes Eggs are considered the gold standard in protein, but only if you eat the whole egg, like in this recipe. The protein in eggs is in both the white and the yolk, but the yolk is the real nutrition powerhouse of this complete protein, providing important B vitamins for a healthy metabolism, and choline, which is important for your brain health. There are few natural sources of vitamin D, but mushrooms can be one of them, if they are grown under ultraviolet light. While the amount you get from mushrooms may not be enough to max out the daily recommended amount, every little bit helps. We’ve really amplified the nutrition in this recipe by adding kale to help you get your weekly recommended servings of greens. Kale is rich in potassium, so eating it can help your body flush out sodium, which may help lower blood pressure to support your heart health. Feta cheese is a rich source of calcium, which is beneficial to maintain healthy bones and teeth, and protein, which is great for muscle repair, an optimally functioning immune system and to maintain healthy skin and hair. Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel Cook Mode (Keep screen awake) Ingredients 2 tablespoons extra-virgin olive oil 1 (8-ounce) package sliced cremini mushrooms (about 2½ cups) 1 cup chopped yellow onion (about 1 small) 1 tablespoon minced garlic 3½ cups loosely packed stemmed and chopped curly kale ¼ cup water 12 large eggs ⅔ cup whole milk 2 teaspoons Dijon mustard ½ teaspoon crushed red pepper ¼ teaspoon salt ⅔ cup crumbled feta cheese Directions Preheat oven to 325°F. Coat a 12-cup muffin tin with cooking spray. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add sliced mushrooms in an even layer; cook, undisturbed, until just beginning to brown on the bottom, about 4 minutes. Continue cooking, stirring occasionally, until browned all over, 3 to 4 minutes. Add 1 cup onion; cook, stirring occasionally, until softened and slightly translucent, about 5 minutes. Stir in 1 tablespoon garlic; cook, stirring constantly, until fragrant, 1 to 2 minutes. Add 3½ cups kale and ¼ cup water; cook, stirring occasionally, until the kale is just wilted and the liquid has evaporated, about 2 minutes. Divide the mixture among the prepared muffin cups (about 2 tablespoons each). Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel Whisk 12 eggs, ⅔ cup milk, 2 teaspoons mustard, ½ teaspoon crushed red pepper and ¼ teaspoon salt in a large bowl until fully combined. Pour the egg mixture evenly over the mushroom mixture in the muffin cups (about ¼ cup each); top evenly with ⅔ cup feta. Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel Bake until slightly puffed and centers are set, about 30 minutes. Remove from the pan immediately and serve hot, warm or at room temperature. Nutrition Information Serving Size: 2 mini quichesCalories 280, Fat 19g, Saturated Fat 7g, Cholesterol 390mg, Carbohydrates 7g, Total Sugars 4g, Added Sugars 0g, Protein 18g, Fiber 1g, Sodium 450mg, Potassium 392mg Frequently Asked Questions Can I make crustless mini quiches ahead of time? Absolutely! They’ll store well in the refrigerator for 3 to 4 days and in the freezer for about 3 months. The quiches need to be completely cool before you wrap them and freeze them. We suggest double-wrapping them in plastic wrap, then a layer of foil, and affixing a label with an expiration date. Should crustless mini quiches be served warm or cold? Mini quiches are delicious whether served warm, cold or at room temperature. If you prefer them warm, you’ll get the best results reheating them in a 350°F oven for about 8 to 10 minutes. While you can microwave them, the consistency of the quiches may be slightly compromised. What should I serve with crustless mini quiches? For lunch or dinner, you could pair them with a green salad, our Colorful Roasted Sheet-Pan Vegetables, Garlic-Rosemary Smashed Potatoes or Smashed Sweet Potatoes. For breakfast or lunch, serve them with a fruit salad. EatingWell.com, September 2024 Rate It Print Additional reporting by Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications, such as Cook’s Illustrated and Cook’s Country magazines, and has edited cookbooks for Dovetail Press and The Taste Curators. EatingWell's Editorial Guidelines