Mini Veggie and Feta Quiches

Cheesy egg white meets doughy goodness in these adorable, delicious little quiches! Only 47 calories per mini quiche, loaded with protein and nutrients! AND only 5 ingredients! 6 if you count the ranch seasoning 😉

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Holy yum! I mean these are everything they sound like and more. Imagine your favorite quiche. I would even go as far as saying that these are better than that. *gasp*

But really! Maybe it’s because I’m not a huge fan of the crust on normal quiches and am really just fond of these having doughier ones instead. Actually, I think that is exactly it to be honest. All credit to pillsbury for that one. Add crescent roll dough to just about anything and it will be good. Thats almost a sure fire guarantee 😆

Still, I am beyond happy with how these turned out! I just love how cute and adorable they are! I also love that they are lower on fat while packing in some protein and nutrients from the veggies. You totally can’t even taste the veggies by the way. Maybe it’s just me used to them being there but really it just tastes like egg whites, cheese and dough!

I didn’t even get to finish these off with a proper goodbye and savoring of them because Simon got to the last few before I did. 24 mini quiches lasted 24 hours in our house – amongst the two of us – if that tells you anything.

Side note – this is probably obvious but you definitely don’t have to eat these just for breakfast. I have enjoyed them as salad toppers and alongside veggies and salads for lunch and dinner as well. And I have no doubt they would work as a great snack too!

Ingredients in mini quiches:

  • Riced cauliflower and broccoli — two of my favorite vegetables! Both very neutral in taste and with them being in riced form, you can barely even tell they are there. Sneaky!
  • Egg whites — i’m sure there is no surprise here. My go-to protein source right here.
  • Crescent rolls — oh yes. These are what makes the “crust” in these mini quiches. A little goes a long way and boy are they doughy and good!
  • Fat-free feta — I can’t get enough of it. I swear, it doesn’t taste like fat-free anything at all. I use it on so many things.
  • Fat-free mozzarella — Another one of my favorites, but I also know it can be hard to come by, which is why I included the macros for if you use 2% mozzarella instead. Not too much of a difference either way.
  • Ranch seasoning – yet another one of my favorites…. but really. It is a seasoning from the gods. I’m pretty sure it was taste good with anything.

How to make mini quiches:

I like to keep things simple. Really the hardest part is measuring out the dough and rolling it into a ball. But if you don’t care about exact macros, I totally support the eyeballing method.

  1. Tear off 1/3 of each pre-cut crescent roll. I eyeball the 1/3rd and then place the dough on the food scale. I add more or take away some until I get 9g for each. Then set aside or go ahead and place in muffin cups.
  2. Mix all other ingredients (except mozzarella) in a large bowl to make egg white mixture.
  3. Press the dough into the muffin cups until flat on bottom and part of the sides.
  4. Portion out egg white mixture amongst muffin cups! Again, you can eyeball this. But if you want to be exact, just place your bowl of mixture on your food scale and spoon into each cup 24g. Just tare/zero the scale in between cups.

Cooking tools used:

  • Mini silicone baking cups – these are life changing. I can’t even imagine using my metal muffin pan nowadays. Silicone everything is where it’s at. Slips right out — easiest clean up!
  • Kitchen scale – highly recommend so you can weigh ingredients more accurately. This one is my all time favorite. Always precise and large enough to weigh large batches and casserole dishes.

As always, if you make, tag me on Instagram (@Laurenfitfoodie) because I absolutely love seeing your yummy recreations!

Mini Veggie and Feta Quiches

4 from 5 votes
Recipe by Lauren Course: BreakfastDifficulty: Easy
Servings

24

mini quiches
Cooking time

20

minutes
Calories

47

kcal

Ingredients

  • 1 package crescent rolls (8 rolls)

  • 10 oz (283g) bag frozen riced cauliflower and broccoli (I used Birdseye)

  • 1 tbsp (15g) hidden valley ranch seasoning

  • 1 cup (240g) egg whites

  • 2 oz (56g) fat-free garlic and herb feta cheese – plain will work just as well!

  • 1/2 cup (56g) fat-free mozzarella
    *see notes below for nutrition if you sub for 2% mozzarella

Directions

  • Heat up the broccoli and cauliflower rice in microwave until warm (about 5 minutes).
  • Preheat oven to 375 F.
  • Open crescent rolls and place on plate or piece of parchment. Break off 9g of dough (1/3rd of each pre-cut roll ) and roll into a ball, then set aside. Do this until all the dough is used. You should have 24 dough balls.
    *Pro tip: spray a tiny bit of cooking spray on your hands to prevent sticking
  • Lightly spray 24 silicon muffin cups with cooking spray.
    *I recommend using silicone don’t you don’t leave any of that glorious dough behind using a normal pan 😉 See “Cooking tools used” above for the kind I used for these.
  • Place the dough ball in the silicone cup and press down with your fingers to spread the dough across the bottom and part of the sides. Repeat for each dough ball.
  • In a large bowl, combine the cauliflower and broccoli rice, ranch seasoning, egg whites, feta cheese, and salt and pepper to taste (I did a couple dashes of each). Stir until completely combined.
  • Add egg white/veggie mixture to the cups, about 24g per cup.
    For how I did this to ensure accuracy with the nutritional information below, see above.
  • Sprinkle the fat free mozzarella over the top – about 2g per cup.
  • Bake for about 20 minutes or until egg whites are cooked throughout.

Notes

  • Nutrition: Serving: 1 mini quiche | Calories: 47 | Carbohydrates: 5g | Fat: 1.5g | Protein: 3g
  • MFP entry: Lauren Fit Foodie Mini Veggie and Feta Quiches
  • ***If you use 2% shredded mozzarella instead of fat-free (same amount) and keep everything else the same:
    Nutrition: Serving: 1 mini quiche | Calories: 50 | Carbohydrates: 5g | Fat: 2g | Protein: 3g

    MFP entry for this one: Lauren Fit Foodie Mini Veggie and Feta Quiches with 2%

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