Low Calorie Mini Mushroom Quiche (Printable Version)
Savory mini quiches featuring mushrooms, onions, eggs, and cheese baked to golden perfection with lighter ingredients.
# Ingredients Required:
→ Vegetables
01 -
120 grams fresh button or cremini mushrooms, sliced
02 -
1 medium sweet onion, diced (approximately 150 grams)
→ Dairy & Eggs
03 -
4 large eggs
04 -
120 milliliters low-fat milk (skimmed or almond milk)
05 -
60 grams reduced-fat cheese (cheddar or feta)
→ Other
06 -
Nonstick cooking spray for greasing
07 -
To taste salt and pepper
# Guide to Cooking:
01 -
Preheat the oven to 190°C and lightly grease a muffin tin with nonstick spray.
02 -
In a skillet over medium heat, cook the diced onion and sliced mushrooms for about 5 minutes until softened.
03 -
In a bowl, whisk together the eggs, low-fat milk, salt, and pepper until fully combined.
04 -
Fold the sautéed vegetables and half of the cheese into the egg mixture, ensuring even distribution.
05 -
Pour the mixture into the prepared muffin tin, filling each cup three-quarters full, then sprinkle the remaining cheese on top.
06 -
Bake for 20 to 25 minutes until the quiches are puffed and golden brown. Let cool slightly before serving.
# Extra Suggestions:
01 -
Using almond milk or skimmed milk reduces fat content while maintaining moisture.