Mini crustless quiche - so quick (and almost guilt free).

Low or no carbs seem to be all I hear about these days. But I am crazy for my carbs and shudder at the idea of cutting them out. I have however discovered a few recipes where I don't miss the pastry crust or mashed potato side at all. 

For many clients I have designed carb free, high protein recipes, which is actually pretty easy when you're a meat eater. But now my husband (the vegetarian) wants to start the low carb, high protein vibe, and I've found it pretty tough to find enough lean high protein foods without serving him egg whites morning noon and night. 

The veggies are easy of course and so far my go to lean proteins have been egg whites, fat free cottage cheese and raw vegan protein powders. I've been avoiding soya products, for various reasons. If you want to read more about the perils of soya products click here. We eat Frys as a treat but have added it into our fast food guilty pleasure category and not as part of our staple diet. 

So before this gets really boring, it hasn't been easy doing this for my veggie boy but these crustless mini quiche have a been such a win. I've taught our housekeeper to make them and it's great having them in the fridge to snack on or for a quick lunch with a salad on the side. 

Mini crustless quiche

Makes about 12 medium muffin sized quiche

150g crumbled feta or 250g of bacon, sliced and fried till crispy

1 cup of mozzarella cheese, grated

½ a cup of spinach – steamed, drained, squeezed and chopped

½ a cup of butternut – cut into small squares and steamed

¼ cup of red pepper, cut into small squares

3 large eggs

1 cup of milk

1 tsp of vegetable/chicken stock powder

1 tsp of Dijon mustard

A pinch of mixed spice

¼ tsp of salt

¼ tsp of black pepper

Grease a 12 insert muffin tin. Set your oven to 200°C and place the rack in the middle of the oven.

Crumble the feta (or fry the bacon), grate the cheese and prepare the veggies. Whisk up the egg, milk and seasoning in a container with a pouring lip so you can pour the mixture easily. Loosely fill each muffin insert with the feta/bacon and veggies. Top them off with the mozzarella. Fill each mould with the egg mixture and bake until the egg has set and is lightly golden on top, about 15 – 20 minutes.

Allow to cool before unmolding the quiches.

These quiches freeze beautifully. Re-heat in the microwave or oven.