Ditch the bread, keep the deliciousness! Mini crustless quiches packed with protein & veggies for a guilt-free grab-and-go healthy egg breakfast. Ready in under 30 minutes!

Craving a breakfast that’s both delicious and nutritious? Look no further than these mini crustless quiches! Packed with protein and veggies, these bite-sized beauties are perfect for a quick and easy grab-and-go healthy egg breakfast.

Plus, they’re totally customizable, so you can tailor them to your taste. And the best part? They can be made in under 30 minutes!

In this post, I’ll share the recipe for these amazing mini quiches, along with some tips for making them ahead of time and freezing them for later. I

I’ll also give you some ideas for different fillings, so you can get creative and make them your own. So, ditch the boring old toast and cereal, and give these mini quiches a try!

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Why Make a Healthy Egg Breakfast with Mini Quiches?

Fuel your mornings the healthy way with the power of eggs. Forget boring toast and sugary cereals. Dive into the world of these mini crustless quiches, bite-sized wonders packed with protein, veggies, and flavor. They’re the perfect grab-and-go solution for busy mornings, ready in less than 30 minutes and keto-friendly too!

Healthy egg breakfast on a plate: mini crustless quiches

What is a Mini Crustless Quiche?

A mini crustless quiche is a bite-sized version of the classic French savory tart, but without the pastry crust. Instead of the traditional buttery base, these little quiches utilize muffin tins or ramekins as individual molds, creating perfectly portioned pockets for a delicious egg and filling mix with a lot less calories.

Imagine bite-sized cups of fluffy scrambled eggs studded with your favorite ingredients, like crumbled bacon, diced ham, sauteed vegetables, or melty cheese. These portable morsels are a fantastic grab-and-go breakfast option, a delightful appetizer, or even a light lunch.

Mini Crustless quiches on a plate: egg breakfast ideas that are healthy

How to Make a Healthy Egg Breakfast with a Small Crustless Quiche

These bite-sized beauties are packed with protein and veggies, making them the perfect fuel for a busy morning. But the best part? They’re surprisingly easy to make!

Ingredients to Make Mini Crustless Quiches

Directions to Make a Healthy Egg Breakfast with Mini Crustless Quiches

  • Preheat the oven for 400
  • Whisk egg whites with the dairy of your choice.
  • Add salt and pepper to taste.
  • Saute onion, bell pepper and spinach but it’s not necessary if you are short on time. I think it tastes better sauteed but try it both ways and see what you prefer.
  • Place onion and bell pepper in the bottom of a non-stick muffin tin.Top each muffin section off with some shredded cheddar.
  • Add the egg mixture on top filling about 5/6 of the way.
  • Bake in 400-degree oven for 15-20 minutes or until fully cooked.
adding shredded cheddar to egg muffin cups

About This Recipe for Mini Crustless Quiche

This recipe for egg muffins is such an easy dish to make. It takes minutes to prepare and you can purchase the ingredients ready made.To save time preparing this dish, pick up pre-diced onions and peppers from the market, as well as ready-made egg whites.

If you prefer to go with the yolk, this recipe works with a full egg too. Just whisk the whole egg in with whatever dairy you choose to use.

To saute the veggies or not beforehand is a matter of preference, but I think it tastes better taking that extra step. I prefer to saute the onions, peppers and spinach before putting them in the bottom of the muffin tins but if you are short on time, it’s okay to skip that step because they bake right in the muffins. As an aside, I make it both ways and decide whether to do it or not based on what kind of time and energy I have.

Sometimes, I’ll saute the onions and peppers up with mushrooms too. I’ve not put the mushrooms in this dish raw to tell you how well they cook in the oven. So if you try that, let me know how it works out.

You can also have fun with the type of cheese you use. Sometimes, I’ll use shredded cheddar jack to spice it up.

If I wanted to add bacon, sausage or ham to this recipe, I’d cook them first, then add to the bottom of the muffin tins with the diced vegetables.

tasty mini crustless quiches in muffin tins

Healthy Egg Breakfast Ideas: Different Variations for Crustless Mini Quiches

What I love about this egg in muffin cups recipe is how adaptable it is to suit different tastes and dietary restrictions. You can go full-on whole eggs or make them with egg whites (which is my personal preference). They can also be made with bacon, sausage, and other vegetables too.

So while I’m sharing my basic recipe for egg muffins, feel free to change up the ingredients to suit your tastes and dietary restrictions.

As I mention earlier, there are so many different ways you can make egg muffins for breakfast. I prefer a lighter, healthier version, so I make mine using egg whites and fresh vegetables.

But you can certainly make these egg muffins more substantial using whole eggs, breakfast meats, and heavy cream. The beauty of making eggs for breakfast is their adaptability to different tastes and dietary restrictions.

And you don’t have to sacrifice calories for flavor either because I think the egg white version is as good if not better than the whole egg version.

Optional Ingredients for Egg in Muffin Cups

  • Eggs or egg whites
  • Heavy cream, half ‘n half, whole or reduced fat milk
  • Fresh cut bell peppers, onions, broccoli, garlic, etc.
  • Bacon, sausage, pork roll, etc.
  • Shredded cheddar or other cheeses
  • Paprika, Salt and Pepper to taste
mini crustless quiches as a healthy egg breakfast idea

Benefits of Mini Crustless Quiches as an Egg breakfast Idea That’s Healthy

  • Size: They are miniature, generally fitting comfortably in two or three bites, making them perfect for snacking or enjoying as a light meal.
  • Crustless: As the name suggests, they omit the traditional pastry crust, making them a lighter and lower-carb alternative to their classic counterparts.
  • Versatile: The filling possibilities are endless! You can customize them with any combination of meats, vegetables, cheeses, and herbs to suit your taste preferences and dietary needs.
  • Easy to Make: They require minimal fuss and can be whipped up in a flash, making them ideal for busy mornings or quick bites.
  • Healthy Option: Packed with protein and vegetables, they can be a nutritious and satisfying way to start your day or fuel your afternoon.
  • Easy Storage: It’s a great make-ahead dish that can be stored in the refrigerator for a quick on-the-go healthy egg breakfast.

Keep in mind that mini quiches are similar to regular quiche but they are made in muffin cups. I love the ease of making them because there’s no cutting involved and it makes a great grab-and-go recipe that is perfect for brunch or running out the door.

tasty mini crustless quiches in muffin tins

Healthy Egg Breakfast FAQs About Mini Crustless Quiches

When Making Them, How Do You Make Egg Muffins Not Stick?

It is no fun when the eggs stick to the muffin tin, so I get it! Lately, I’ve been using nonstick copper muffin tins to make my crustless mini quiches, but if you don’t have something similar, try using another type of non-stick muffin pan or use non-stick cooking spray. Another option is to line each muffin cup with parchment paper or cupcake liners.

How Long Do Egg Muffins Last in the Fridge?

When I make egg muffins, I sometimes double and triple the recipe so there’s enough for my family. But what do you do with all the leftovers? They can be easily stored in the fridge for about 3 days OR you can freeze them for up to 3 months.

crustless mini quiches in muffin tins for a healthy egg breakfast
Healthy egg breakfast on a plate: mini crustless quiches

Healthy and Easy Egg in Muffin Cups

Stacy Ling
Looking for a simple breakfast idea that is lower in calories? Wait until you try these quick, easy, and delicious egg in muffin cups that are perfect for your next brunch or on the go!
5 from 1 vote
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Breakfast
Cuisine American
Servings 4 Servings
Calories 261 kcal




  • Preheat the oven for 400
  • Whisk egg whites with the dairy of your choice.
  • Add salt and pepper to taste.
  • Optional: Saute onion and red bell pepper but not necessary
  • Place onion and bell pepper in the bottom of a non-stick muffin tin.
    adding diced onion and peppers to muffin tin for egg muffin cups
  • Top each muffin section off with some shredded cheddar.
    adding shredded cheddar to egg muffin cups
  • Add the egg mixture on top filling about 5/6 of the way.
    crustless mini quiches in muffin tins for a healthy egg breakfast
  • Bake in 400-degree oven for 15-20 minutes or until fully cooked.
    Healthy egg breakfast on a plate: mini crustless quiches


If you want a low fat version, go with low-fat milk or cheese instead of the full fat version.


Calories: 261kcalCarbohydrates: 2gProtein: 19gFat: 19gSaturated Fat: 11gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 57mgSodium: 465mgPotassium: 136mgSugar: 1gVitamin A: 568IUCalcium: 405mgIron: 1mg
Keyword Egg in Muffin Cups, Egg Muffins Breakfast
Tried this recipe?Let us know how it was!

More About Making Mini Crustless Quiches

Have you ever made crustless quiches before in muffin cups? What do you like to include in your healthy egg breakfast? I would love to know more in the comments below.

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eating a healthy egg breakfast witih mini crustless quiche

More Recipes to Try

If you love to make food that’s quick, easy to make and has a lot of flavor. I got you! Here are a few recipes to try!

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Stacy Ling

Want to learn more about me? I’m a master gardener who’s been gardening and growing things for over 25 years and author of the best-selling book, The Bricks ‘n Blooms Guide to a Beautiful and Easy-Care Flower Garden. Get the inside scoop about my background as a master gardener, education, and experience, as well as why I started blogging here.

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adding diced onion and peppers to muffin tin for egg muffin cups
adding egg whites to egg in muffin cups

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  1. This sounds like a great recipe, I’ll be sharing it in my newsletter this week.

    1. Me too – we’ve been getting a bunch of fresh ones lately from family and friends. It’s good to have different ways to make them!