Mini Breakfast Quiche


  • 1 chopped, cooked and drained vegetables (broccoli, mushrooms, peppers, scallions)
  • ½ cup shredded cheese
  • 3 eggs beaten
  • 1 cup skim milk
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon garlic powder


  • Amount: 1 quiche
  • Calories: 45
  • Fat (g): 3
  • Sat. Fat (g): 1.5
  • Carb (g): 2
  • Fiber (g): 0
  • Protein (g): 4
  • Gluten Free



  • Preheat oven to 375 degrees.
  • Shred cheese with grater.
  • Chop the vegetables until you have one cup total.
  • Sauté the vegetables in olive oil until they are cooked but still crisp.
  • Put the cooked vegetables and shredded cheese into the muffin tin. 
  • Mix the eggs, milk, salt, pepper and garlic powder in a bowl. 
  • Poor the egg mixture over the cheese and vegetables.
  • Bake for 30 minutes or until a knife entered in the center comes out clean.
  • Let cool on a wire rack before serving.

Cooking Tip

Remember to drain the vegetables to prevent the quiche from getting too soggy. Feel free to substitute any vegetables of your choice. Add a pre-made pie crust or toast an English muffin for additional flavor, calories, and carbohydrates.

Performance Fact

Eggs are packed with nutrients including protein and 13 other vitamins and minerals including vitamins A, D, B12 and iodine. Adding colorful vegetables increases the variety of other nutrients that form a great breakfast option before practice or competition. The fat in the egg yolk increases the absorption of nutrients in the veggies!