A yummy, protein-rich breakfast dish that can be customized.
Your first meal of the day can be flavorful, filling and relatively quick (especially if you meal prep). If you or someone you love is living with myasthenia gravis (MG), this recipe could be a new breakfast staple!
An MG-friendly version of a traditional quiche, these crustless quiche cups are great for meal prepping or sharing with family. They’re also chock-full of protein and since they’re crustless, their soft texture may be easier to chew.
This crustless quiche cup recipe was submitted by Alesheia,* who lives with an autoimmune disease. Her favorite part? How easily you can switch up the ingredients for a fresh take on an already tasty breakfast. This recipe is already gluten free, but you can make them vegetarian, dairy-free, spice them up, simplify them…the possibilities are endless.
Let’s dive in!
Yields
4 servings
Ingredients
- 4 slices turkey bacon
- 1 small onion, diced
- 8 white mushrooms, sliced
- 1 small bell pepper, diced
- 2 handfuls baby spinach
- 6 oz shredded Gouda cheese (or non-dairy/vegan cheese alternative)
- 4 large eggs
- ¾ cup milk (or non-dairy alternative)
- ½ tsp turmeric powder
- ½ tsp garlic powder
- 1 tsp dried oregano
- ¼ tsp each, salt and pepper
- Cooking spray
Optional Toppings:
- Parsley
- Parmesan cheese (or non-dairy alternative)
- Fat-free plain yogurt (or non-dairy alternative)
- Salsa
- Sliced avocado
Tips and Tools: To reduce prep time and effort, buy fresh vegetables that come pre-cut, or use an adaptive tool, like a vegetable chopper.
Soft and Savory Crustless Quiche Cups
Directions
Preheat the oven to 325°F.
- Coat your muffin tin with cooking spray or use silicone muffin liners.
- Cook turkey bacon to desired crispness, drain away all fat, then crumble it and set it aside.
- In a non-stick skillet over medium heat, add diced onion and sauté for 2 minutes until softened. Add sliced mushrooms and a pinch of salt and cook until the moisture is gone, about 3 minutes. Add diced bell pepper and cook until tender, about 3 minutes. Add spinach and cook for 2 to 3 minutes, until excess moisture has cooked off.
- Arrange cooked veggies in 8 muffin cups, sprinkle bacon crumbles on top and divide ½ of the shredded cheese evenly between the cups.
- Whisk eggs and milk together and add the turmeric, garlic powder, oregano, salt and pepper.
- Pour evenly into the 8 cups over cheese and fillings. Use a fork to ensure it mixes into veggies, meat and cheese. Top with remaining cheese.
- Bake for 10 to 12 minutes, or until the quiche is set and has a slight jiggle in the center with a lightly golden top at the edges.
- Remove from oven and let it set for 10 to 15 minutes before serving. Garnish with preferred toppings like parsley, Parmesan cheese, a dollop of fat-free plain yogurt, a scoop of salsa or sliced avocado.
Please consult your healthcare team for which recipes are best for your dietary needs, whether any modifications would be appropriate, and consider any allergies or dietary restrictions before making these recipes.
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