• Monika

Easy and nutritious egg quiche recipe - low carb, high protein, 1 bowl, 5 minutes

There are thousands of egg muffins recipes out there that are popular for their ease of making and being low in calories and high in nutrition. Since I make these regularly to eat throughout the week and recommend them to all my clients, I decided to post a basic, easy to modify egg quiche/cup/muffin recipe that I regularly use.

What it really is, is a big meat and veggie omelet baked in the oven and cut up into pieces.

I make this egg quiche in a 9x9 pan, simply because it's much quicker to do it that way (and cut once cooked) versus pouring it individually into a muffin tin.

However, if you prefer individual "cups" or "mini muffins", this recipe will work as well.

This recipe is perfect for:

- quick breakfast, lunch or dinner

- healthy brunch option

- snack on the go

- making ahead of time and keeping in the fridge for emergencies

- pre workout snack

- post workout snack (read suggestion notes below)

- freezing

Basic egg quiche / egg cups recipe

Prep time: 5 minutes

Cook time: 15-18 minutes

Serves: 7

Nutrition per serving: 117 calories, 5.8 g fat, 2.7 g carbs, 14 g protein


  • 6 oz (about 1 tightly packed cup) leftover rotisserie chicken *

  • 6 large eggs

  • 1 cup lightly steamed (2 mins) broccoli, chopped **

  • 1 cup raw zucchini, chopped **

  • 1 oz sun-dried tomatoes, chopped (optional)

  • 1/4 tsp each: turmeric, paprika, oregano, basil, dried garlic

  • salt and pepper to taste


  • Preheat the oven to 350 F.

  • Line a 9x9 pan with parchment paper, or if using a muffin tin, spray it with cooking spray.

  • Put all the ingredients and spices in one bowl and mix well. If consistency looks too dry, add an extra egg.

  • Bake for 15-18minutes for the 9x9 (about 12-15 minutes for the muffin tin), or until set and toothpick comes out clean.

  • Cut into squares and refrigerate (up to a week) or freeze. Reheat as needed.


* you can use any other protein substitute, some ideas: cooked ground turkey, lean sausage, ham, salmon

** other veggies that work great here are cauliflower, sautéed peppers, spinach or onions, mushrooms, peas

Other suggestions:

To make these more calorie dense you can:

  • sprinkle cheese such as sharp cheddar on top

  • add some form of carbohydrate to it, a cup of quinoa/millet/rice/beans/lentils or a couple of slices of Ezekiel bread on the bottom will make this a perfect post-workout snack/meal

Hope you enjoy them! I would love to hear your feedback.

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