Mini Crustless Vegetable Quiche

Being a vegetarian can make it hard to find quick, healthy protein snacks. Most bars and pre-made protein shakes are meant to be eaten sparingly. This past month has been so busy that I have relied too much on these 'fast foods.' I had some pretty serious stomach pain, and that was the wakeup call I needed. I have started meal prepping again and choosing better sources of protein for my body. The craziest thing was I could feel a difference right away! Once I eliminated these manufactured sources of protein, my tummy has been so much happier. I do still drink a protein powder every day, but I make sure it is quality! Click here if you are wondering what my favorite protein supplement is.

After staring at the nearly three dozen eggs that our chicken laid, I decided that I could use more eggs in my diet. Eggs are a great source of protein (roughly 5g per egg). I try to do a 6=1 ratio of egg whites to egg yolk. The yolk of an egg contains carotenoids, which are helpful for keeping our eyes healthy. Also 90% of an egg's calcium is in its yolk. However, yolks are much higher in fat so that is why I do a majority of whites, but still add in a yolk here and there.

All of my life, I haven't really been a big fan of eggs. The smell, the taste did not ever appeal to me. But I have noticed that when I serve them with some yummy veggies, they are more palatable. So I came up with these mini crustless quiches as a quick, protein packed snack (or meal if you have a few).

Mini Crustless Vegetable Quiche

• place cupcake 12 cupcake liners in muffin pan or spray with nonstick spray 
• gather whatever veggies you want (i usually use my sad looking veggies that are on their way of getting thrown out)
• this is what i used: kale, roasted broccoli, cherry tomatoes, red onion, shredded carrots
• saute veggies in a dab of coconut oil, season with salt and pepper
• crack eggs and beat until frothy (i used 14 eggs (12 whites and 2 with yolk)
• allow veggies to get soft and cool a bit
• optional: add some crumbled feta or shredded cheddar cheese to eggs
• stir cooled veggies into eggs
• scoop into tins with a cookie scoop, they should be almost completely full
• bake at 350 for 23-25 mins

These are great to have in the fridge for a day or two. If you want to use them for meal prep, you can put them in the freezer. They will freeze well

ENJOY!

XO,

Veggie Lisa