These delightful mini quiches are a delicious blend of convenience, nutrition, and flavour. Egg protein is recognized as highly digestible, an excellent source of essential amino acids, and important to skeletal muscle health.
Child’s play
Get your kids into the kitchen to help prep and customize these mini quiches with their favourite whole foods. This will help them get excited to enjoy their creations at lunchtime―and makes for less food waste coming home in their lunchboxes!
Mini Tortilla Quiches
Ingredients
- 3 large whole wheat tortilla wraps
- 1 tsp (5 mL) grapeseed, avocado, or melted coconut oil
- 1/4 tsp (1 mL) ground cumin
- 1/4 tsp (1 mL) smoked paprika
- 4 large organic eggs
- 3/4 cup (180 mL) frozen mixed vegetables, thawed
- 1/2 cup (125 mL) shredded sharp cheddar cheese or Monterey jack cheese
- 2 tsp (10 mL) chopped chives
- 5 cherry tomatoes, cut in half
Nutrition
Per serving:
- calories95
- protein5 g
- total fat5 g
- sat. fat2 g
- total carbohydrates8 g
- sugars1 g
- fibre1 g
- sodium105 mg
Directions
01
Preheat oven to 350 F (180 C).
02
Using a 4 inch (10 cm) round cookie cutter, punch circles out of tortilla wraps, 10 in total. Set aside.
03
In small bowl, stir together oil, ground cumin, and smoked paprika. Brush lightly over one side of each tortilla round. Press tortillas, oil side down, into wells of a muffin pan, pressing firmly to shape into cup. Bake in preheated oven until tortilla cups are lightly golden brown, about 10 minutes. Remove from oven and set aside. Don’t turn off oven.
04
In medium bowl, add eggs and whisk until well combined. Stir in mixed vegetables, shredded cheese, and chives. Divide egg mixture among tortilla shells before topping each with a cherry tomato half.
05
Bake until filling is puffed and set in centre, about 10 to 15 minutes. Let cool for 4 minutes in pan before transferring quiches to a wire rack. Serve warm or at room temperature.
06
Quiche may be stored in an airtight container in the fridge for up to 4 days.
