Looking for a simple protein snack or even a side for lunch to go with your salad. Then here is a simple recipe you can make that takes only 15 minutes to cook.
I made these with my 4 year old. Our typical Sunday bake where we make something together and talk about the healthy ingredients we use. A perfect opportunity for them to learn early on plus, kids just love to cook. It also creates a perfect opportunity for some quality time in our busy lifestyles!
You can add whatever vegetables you like, however if you increase the amount you may need to add more eggs. You can also add a splash of milk but I tend not to. I like to save on calories where I can and it really doesn’t need it. If your vegetarian you can just omit the bacon.
- 8 eggs
- 1 lemon, juiced, juice only
- 85 g feta cheese, chopped
- 1/4 cup silver-beat, chopped
- 1/4 cup shredded tasty cheese
- 4 rashes fat free middle bacon, chopped
- 1-1 1/2 tsp crushed garlic
- 1 tsp dried basil
Preheat oven on 180 deg Celcius.
In a bowl, place eggs and whisk.
Juice the lemon.
Cut up the required ingredients and add to bowl.
Stir all remaining ingredients in well.
Spray an oven proof muffin tray with coconut or olive oil.
Using a spoon, scoop and place mixture into the muffin cups in tray. Be sure to scoop some of the sdolid ingredients as these sink to the bottom of the bowl.
You can choose to sprinkle cheese over top of each muffin, however I didn’t.
Place in oven, 180 deg fan forced and bake for 10-15 minutes. Place a skewer or knif in the middle of one. It is cooked when the skewer comes out clean.
Allow to cool.
I place 2 mini quiches in small containers and freeze for snacks. They dont take long to thaw or you can microwave. Even get out the night before and keep in the fridge. Hot or cold they are delicious! An easy high protein snack or use as a meal with salad or baked potato and homemade coleslaw.
A fantastic healthy option for the kids lunch boxes!