Quiches are an easy way to get in protein, vegetables, and dairy, all which contain key nutrients to help keep your body fit. As this recipe serves eight, you can cook a batch and freeze half for later. Freeze individually so you can defrost 1 or 2 in minutes either in the oven or microwave.
Skill level: Beginner
Start to Finish: 55 minutes
Prep: 20 minutes
Cook: 35 minutes
1 cup cherry or grape tomatoes, sliced into circles
Olive oil and nonstick cooking spray
1 cup cashew milk
1 tablespoon of mashed roasted garlic, from one full head of garlic
1 cup shredded cheddar cheese (I like Cabot Alpine Cheddar)
1 tablespoon fresh, minced basil
½ teaspoon sea salt
½ teaspoon fresh ground pepper
1. To prepare the roasted tomatoes: Preheat oven to 400 degrees. Line a baking sheet with parchment paper and spray with nonstick cooking spray. Lay tomato circles on baking sheet in a single layer. Spritz with olive oil. Bake for 10 minutes. Remove from oven and let cool. Chop tomatoes into small pieces, reserving about a dozen circles for garnishing the top of the quiches.
2. Lower oven temperature to 350 degrees. Generously spray a muffin tin with nonstick spray or line with foil muffin cups.
3. In a large mixing bowl, whisk the eggs for about 2 minutes, until frothy. Slowly pour in milk while continuing to whisk. Then whisk in 1 tablespoon roasted garlic.
4. Fold into eggs, one at a time, tomatoes, cheese, basil and salt and pepper.
5. Pour egg mixture into prepared muffin tins to fill each hole about 90% full. Gently place one tomato round on top of each quiche.
6. Bake in oven for 25 minutes, until centers are fully set.
7. Remove from oven and allow to cool in pan for 10 minutes. Use a knife around the edges of each quiche to loosen it. Then use a thin, flexible spatula to help remove each one from the pan.
8. Serve immediately, or allow to cool completely and store in refrigerator for up to 3 days.
Nutrition Information (per serving)
Calories: 122; Total Fat: 9 grams; Saturated Fat: 4 grams; Protein: 9 grams: Carbohydrates: 2 grams; Sugar: 1 gram; Fiber: 0 grams; Cholesterol: 154 milligrams; Sodium: 310 milligrams
Recipe and photo by Jenna Braddock, RDN of Make Healthy Easy.