Total Time
Prep 10 mins
Cook 25 mins

These low-fat, low-cal, high protein and high fiber vegetable quiches are the perfect way to start your day. Go to my Youtube or Facebook page: "Nikki Dinki Cooking" for a "How To" video on making these!

Ingredients Nutrition


  1. Sauté mushrooms for 2-3min in a pan sprayed with cooking spray over med heat.
  2. Add leeks, peppers and garlic and saute for another 5-7min.
  3. Add salt and pepper to taste.
  4. Turn off heat and put aside to semi-cool.
  5. Beat together eggs, milk, paprika, and hot sauce.
  6. Spray a muffin pan and pour egg mixture in muffin tins filling them 3/4 of the way full.
  7. Then add the vegetable mixture to each one and top with Parmesan cheese.
  8. Bake at 350 for approx 25min until golden brown.
  9. Eat immediately or cool on cooling rack and store in the fridge.
  10. To reheat put them on high in the microwave for 30sec to 1min or in the toaster oven on 400 degrees for 7-10min.
Most Helpful

OMG!!! I just made these to have for my low cal diet. I did make a couple of modifications out of taste and diet. I used spinach instead of the leeks and peppers, used skim milk, egg beaters (2 cups) instead of eggs, and used apple smoked gruyere instead of parm. I just had to try one tonight because they made the house smell so good, and they were unvbelievable!! A couple of notes, I had to cook them about 45 minutes because they still had liquid coming out after 25 and 35 minutes (but that might be the egg beaters) and next time I will cook them in muffin cups because they stuck to the pan a bit. But, Nikki, such an awesome recipe!!!! Thank you so much!!!

katindallas November 19, 2011

These came out WONDERFULLY. Thanks, Nikki! I used 7 eggs instead of the eggs/whites because I feel weird about just using whites in things and wasting the yolks - yolks are the best part! :) Also added some bacon bits - makes them a tiny bit unhealthier but added an awesome dimension of flavor.

djbarnez September 18, 2012

Excellent! Followed recipe and they turned out really nice. Next time I might change up the veggies, maybe add ham or turkey, who knows. Might try with only egg whites to keep it even healthier.

CamaroChick October 09, 2010