Quiche Muffins – Quick High Protein Recipe for Breakfast or Lunch

August 5, 2014 / Charlene SanJenko /

These muffins make for a great high-protein breakfast or lunch.  They also freeze well.  I like them because they are versatile – you can pretty much put whatever vegetables you want in them and also munch them up into an ‘egg salad’ idea if you want them on brown rice toast, in a wrap or on corn thins.  I love recipes that have mileage!  Enjoy and let me know what you think.

Quiche Muffins

Ready in 40 minutes.  Makes 12 servings.Quiche Muffins - Quick High Protein Recipe for Breakfast or Lunch | Fuel Me

Olive oil spray

4 scallions, minced (I used garlic)

2 carrots, shredded

1/2 red bell pepper, minced

1/2 zucchini, shredded

14 egg whites

4 whole eggs

1/2 tsp basil

1/4 tsp oregano

Dash sea salt and pepper

  1. Preheat oven to 375 F.  Coat a 12-muffin tin with a little oil to prevent sticking (use a paper towel to ensure it’s not ‘too much’ and well distributed).
  2. Combine vegetables in a big bowl.  Fill each muffin tin 2/3 full with veggies.
  3. Whisk eggs and seasonings in a large mixing bowl.  You can get creative with your own seasoning favourites!
  4. Use a 1/3-cup measuring cup for the egg mixture and pour slowly into each muffin tin.  Egg mixture should fill tin the rest of the way.  Bake for 30 minutes or until muffins have risen and are slightly browned.  Serve.

Nutritional breakdown per quiche muffin:  56 calories, 2g fat, 3g carbs and 7g protein.

Original recipe from Oxygen magazine, October 2011.  Oxygen rocks!!!

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Charlene SanJenko

Charlene SanJenko is an Indigenous founder, intuitive strategist, and transformation practitioner with more than 25 years of experience helping people clarify what matters, navigate pivotal transitions, and move toward their next chapter with greater trust and intention. A two-time founder, former elected municipal leader, community economic development specialist, and creator of the Transformation, by design methodology, Charlene brings together intuitive insight, strategic thinking, embodied practice, and a deep understanding of human potential. Her private Orientation work is designed for people standing at a threshold. Through a highly personalized process, she helps clients recognize patterns, refine their vision, reconnect with their inner knowing, and create the conditions for meaningful, sustainable change. Blending intuitive insight with grounded strategic reflection, Charlene’s work supports individuals and teams to recalibrate their next chapter, reconnecting to what matters most, and moving forward with intentionality, coherence, and aligned momentum.

2 Comments

  1. Michele March on September 14, 2014 at 11:15 pm

    Is it really 14 egg whites in this recipe?



    • PowHERhouse on September 15, 2014 at 12:09 pm

      Yes Michele. It makes 12 little quiche muffins – so about 1 egg per muffin.