Healthy Quiche Cups

Here’s a secret: until a couple of days ago, I’d never tasted a quiche. As I’ve previously mentioned, I’m a perpetual dieter. As such, the typical fattening quiche baked in an even-more fattening crust has always been off limits to me.
Until recently, when I was bored of everything I usually made, and decided to get creative. “I’ll make a low fat quiche,” I told myself. “And who needs a crust anyway?”

Erm, me?

But I was hungry. So I mixed up the batter and was about to dump it into a muffin pan, when I noticed some whole wheat wraps lying on the counter. Thank heavens for people who don’t put things away. “This could work,” I thought excitedly. “And it won’t break the calorimeter!”

So I folded the wraps into neat little cups, and half an hour later a family favorite was born.

The best part? My non-dieting family members liked this as much as I did!

I might have forgotten to tell my family how healthy they are. Oops.

Oil, for frying (about a Tbsp)
2 large onions (or 1 large onion and 2 shallots)
2 cloves finely minced garlic
1/2 Tbsp kosher salt
1 tsp black pepper
1/2 tsp cumin
1/2 tsp paprika
9 eggs
1 cup shredded cheese (I used a combination of mozzarella, Monterey Jack, Chedder and Asadero cheese)
1/2 cup low fat cottage cheese
3 Tbsp bread crumbs (I used whole wheat)
1/2 cup milk (I used low fat)
12 mini (5-6 inch) wraps/tortillas (I used whole wheat)

Preheat your oven to 350
Sauté the onions in a small amount (about a tablespoon) of oil. When translucent, add the garlic, salt, pepper, cumin and paprika. Sauté another couple of minutes until soft and fragrant. Set aside to cool.

Meanwhile scramble the eggs in a large mixing bowl until yolks and whites are completely incorporated. Add the shredded cheese and cottage cheese, stir to combine. Add the bread crumbs and milk, and stir until mixture is smooth. Add the onion mixture and mix well.
Spray your muffin pans with Pam. Press the wraps into the cups, folding over to line the cup neatly. Spoon your mixture into the wrap cups, fill the entire cup. Sprinkle a few pieces of shredded cheese on top.

Bake at 350 for 30-45 minutes, until they feel firm to the touch. (The baking time will depend on the size of your cups, and the amount of mixture in each cup.) If you’d like the cheese to brown more on the top, put the pan under the broiler for a minute or so- watch carefully to prevent burning!

Yields: 12 quiche cups


    • says

      I don’t think I’ve ever frozen these, but I’ve kept them in the fridge for a couple of days and they reheated nicely.

      If you do freeze them, let me know how it turns out!

  1. Gitta Zarum says

    I often make a kind of quiche but without any base. Mainly it’s like a Spanish omelette or it is also called a kuku. Basically beaten eggs – with added milk or water plus optional additions depending on whether it is for a milk or meat meal: fried onions, chopped peppers, diced potatoes, spinach, peas, diced sausage. Can be served hot or cold – and great for picnics.

  2. Eliana Leve says

    These are TOTALLY up my alley!!!! Love quiche, love low-fat/healthy foods (I love high-fat foods too, just not as much when I step on the scale after eating them ;)), and love individual portions!!! Totally trying this soon :) :) :)


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