Mini Crustless Breakfast Quiches with Potato Base
Start your day off right with these delightful individual breakfast quiches that feature a savory layer of sliced cooked potato as the base. Packed with protein from eggs and egg whites, flavorful crumbled Italian sausage, and a medley of fresh vegetables, these quiches are not only healthy but also incredibly satisfying. With each bite, you'll experience a burst of flavor from the cheese and salsa, making it a perfect breakfast option for busy mornings. Plus, they freeze beautifully, allowing you to whip them out anytime you crave a delicious meal!
6
Servings
80
Calories
9
Ingredients
Ingredients
Eggs
3 (beaten)
Egg White
1 cup (beaten)
Cooked Italian Sausage
1/2 cup (crumbled)
Onion
1 small (diced)
Bell Pepper
1/2 (diced)
Mushrooms
2 large (diced)
Salsa
2 tablespoons
Fat-free Cheddar Cheese
1 cup (shredded)
Cooked Potato
1 medium (sliced into rounds (to line muffin cup))
Instructions
1
Preheat your oven to 350°F (175°C).
2
Prepare a muffin pan by generously spraying it with cooking spray.
3
In a large skillet, heat the pan over low heat and add the diced onion. Sauté for about 2 minutes until softened.
4
Add the diced bell pepper to the skillet, cover, and cook for an additional 2 minutes.
5
Stir in the crumbled Italian sausage, diced mushrooms, and salsa. Cover the skillet and turn off the heat, allowing flavors to meld.
6
In a large mixing bowl, beat together the eggs and egg whites until frothy.
7
Stir the salsa into the egg mixture, then gently fold in the cooled vegetable and sausage mixture.
8
Line the bottom of each muffin cup with a slice of cooked potato.
9
Pour approximately 1/2 cup of the egg mixture into each muffin cup, until just about full.
10
Sprinkle a healthy pinch of shredded cheddar cheese over each quiche, ensuring an even distribution.
11
Top with another tablespoon of the egg mixture if needed to cover the cheese, ensuring each cup is filled evenly.
12
Bake in the preheated oven for about 20 minutes, or until the quiches are set and lightly golden on top.
13
Once baked, allow them to cool for a few minutes before removing them from the muffin pan.
14
For meal prep, these quiches can be individually bagged and frozen for later use, making them a convenient grab-and-go option.
15
If using a regular cupcake pan for smaller portions, adjust the cooking time to approximately 12-15 minutes.
Nutrition Information
1.67g
Fat
7.5g
Carbs
9g
Protein
Frequently Asked Questions
Frequently Asked Questions
What are Mini Crustless Breakfast Quiches?
They are individual breakfast quiches featuring a savory cooked potato base, eggs, Italian sausage, and fresh vegetables.
How many calories are in one serving?
Each serving contains 80 calories.
What is used as the base for these quiches?
A slice of a medium cooked potato is used to line the bottom of each muffin cup as the base.
How much protein is in each quiche?
There are 9 grams of protein per serving.
What is the fat content per serving?
Each serving contains 1.67 grams of fat.
How many carbohydrates are in these quiches?
Each serving contains 7.5 grams of carbohydrates.
What type of cheese is used?
The recipe calls for 1 cup of shredded fat-free cheddar cheese.
Can I freeze these quiches?
Yes, they can be individually bagged and frozen for a convenient grab-and-go breakfast.
What oven temperature is required?
Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius).
How long do they bake in a standard muffin pan?
Bake them for approximately 20 minutes or until set and lightly golden.
Can I use a regular cupcake pan?
Yes, but you should adjust the cooking time to approximately 12 to 15 minutes.
How many eggs are needed?
You will need 3 eggs and 1 cup of egg whites, both beaten.
What kind of meat is included?
The recipe uses 1/2 cup of crumbled, cooked Italian sausage.
What vegetables are in this recipe?
The recipe includes a small diced onion, half a bell pepper, and 2 large diced mushrooms.
Is there salsa in these quiches?
Yes, 2 tablespoons of salsa are mixed into the egg and vegetable mixture.
How should the onion be prepared?
Diced and sautéed for about 2 minutes until softened.
Do I need to grease the pan?
Yes, generously spray the muffin pan with cooking spray before filling.
How much egg mixture goes into each cup?
Pour approximately 1/2 cup of the egg mixture into each muffin cup until nearly full.
How should I beat the eggs?
Beat the eggs and egg whites together until they are frothy.
Should the quiches cool before removal?
Yes, allow them to cool for a few minutes before removing them from the muffin pan.
What is the total ingredient count?
There are 9 ingredients in this recipe.
What category does this recipe belong to?
This recipe is categorized as a Breakfast dish.
How many servings does the recipe make?
This recipe makes 6 servings.
When do I add the bell pepper?
Add the bell pepper to the skillet after the onion has sautéed for 2 minutes, then cook for 2 more minutes.
Are these quiches healthy?
Yes, they are high in protein and low in fat, making them a healthy breakfast option.
How are the mushrooms prepared?
Use 2 large mushrooms and dice them before adding to the skillet.
What happens after adding the sausage and salsa to the skillet?
Turn off the heat and cover the skillet to allow the flavors to meld.
How is the cheese distributed?
Sprinkle a healthy pinch of cheese over each quiche before topping with the final tablespoon of egg mixture.
What is the description of the potato preparation?
One medium cooked potato should be sliced into rounds to line the muffin cups.
Is this recipe good for busy mornings?
Yes, because they are individual portions and freeze well, they are perfect for busy mornings.