These mini quiches are gluten-free and packed full of protein and calcium. They make a perfect breakfast, lunch or snack for on the go!

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These days, I’ve really been into experimenting with muffin tins. I mean, if you really think about it, baking in muffin tins (beyond just plain ol’ muffins) is brilliant.

Muffin tin meals mean greater portion-control (if you don’t eat them all), shorter cooking times, and larger batches of food that you can freeze for later. Who doesn’t want larger batches of food?

Huge time saver if you ask me.

Plus, when you cook anything in a muffin tin, especially a mini one, the end product is absolutely adorable (provided you cook it right…)

I mean look at these things. Are these not the cutest little egg cups you’ve ever seen?!


I served these babies up at work the other day and even the men were drooling at the sight of them. I don’t usually associate big brawly men with cute little dainty egg cups, but they were all over it. Some even dragged their wives across the store floor to try one.

Now because I know that convenience is a huge factor for busy people, I’m always trying to come up with quick and healthy recipes that can be made ahead of time. That way, you can basically just grab and go.

That’s honestly my secret for pulling it all together in the morning – prepping ahead of time so that I can just grab n’ go.

Pretty much how I function in life.

What I love the most is that these little egg cups are super convenient and perfect for any meal or even snack.

Plus, they’re perfectly balanced with all four food groups, so you’re getting a dose of protein, calcium, fibre, and potassium by consuming just a few of these little cups. Another thing I love – no-brainer recipes that make meal planning simple.

Pair a few of these mini frittatas with a piece of fruit at breakfast, or a side of veggies at lunch or dinner, and you’re good to go!

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Mini Smoked Salmon & Quinoa Quiches

Yield: Makes approximately 30 mini cups


  • 2 cups cooked quinoa (about 3/4 cup uncooked)
  • 2 eggs
  • 4 egg whites
  • 1 cup zucchini, shredded
  • 1/2 cup shredded sharp cheddar cheese
  • 1/2 cup diced smoked salmon
  • 1/4 cup parsley, chopped
  • 2 Tbsp. grated parmesan cheese
  • 2 green onions, sliced
  • Dash of salt & pepper (optional)


  1. Preheat oven to 400 degrees F. Combine all ingredients in a large bowl and mix to combine. Coat a mini muffin tin with non-stick spray and fill each cup to the top with egg mixture. Bake for 15-20 minutes, or until the edges of the cups are golden brown. Let cool for at least 5 minutes before removing from the muffin tin


TO FREEZE: Place baked cups on a baking sheet. Freeze for approximately 30 minutes, or until solid. Transfer to a freezer bag. Microwave for 20-40 seconds depending on how many you’re reheating.

Recipe Adapted from Iowa Girl Eats

Nutrients per serving (for one mini cup):

Calories: 60 • Fat: 1.8 g • Carbohydrates: 7.6 g • Fibre: 0.9 g • Protein: 3.3 g • Sugar: 0 g • Sodium: 53 mg • Cholesterol: 13 mg

Elysia, XOXO