Quiche Muffins are a high protein, low carb, vegan, and gluten free breakfast. Packed with tofu and spinach, they make the perfect breakfast.
These are great to make up ahead of time and keep in the fridge. You can warm them up in about 30 seconds in the microwave for a quick, hot breakfast.
To make these muffins, simple sauté the vegetables of your choice, I use onions, mushrooms, and spinach, and then add it to a tofu mixture that you make in a food processor. Give the food processor a few pulses and they are ready to bake in muffin tins.
These Quiche Muffins make a great brunch food. For a special occasion, it is easy to dress them up a little with a vegetable rose in the middle of the muffin. For this, I simply take my mandolin slicer and cut some zucchini, yellow squash, and Chinese eggplant in long very thin slices. I then just roll up the vegetable slices and stick it in the center of the quiche muffins before they are cooked. I also brushed the roses with a little oil to give them a nice flavor and keep them from drying out.
I initially added the little veggies flowers as decorations, but is was surprised that they actually tasted delicious too!
Quiche Muffins - Vean and Gluten Free
- 1 package of high protein or extra firm tofu
- 1/3 cup plain soy milk
- 2 TBS melted vegan margarine
- ¼ cup nutritional yeast
- 1/3 cup shredded vegan cheese
- ½ lb. chopped mushrooms
- 1 small onion
- 13 oz. bag of baby spinach
- Salt and pepper to taste
- Zucchini, yellow squash, and Chinese eggplant for the roses if desired
- Step 1 Preheat the oven to 400 degrees F.
- Step 2 Add drained tofu, soy milk, margarine, and some salt and pepper to the food processor and blend until smooth. (Use 1/3 cup of soy milk if using high protein tofu. Reduce the milk a little if using regular tofu. It should be a thick ricotta cheese type consistency).
- Step 3 In a frying pan, add the vegetable oil, onions, and mushrooms then sprinkle with salt and sauté on medium low until cooked.
- Step 4 Add baby spinach and cook for another minute or two until it wilts.
- Step 5 Add the vegetables and cheese to the food processor and pulse a few more times until blended thoroughly.
- Step 6 Use spray oil or a little vegetable oil to grease the muffin tins.
- Step 7 Fill each muffin to the top of the tin. (They will not rise).
- Step 8 Add a spiral of zucchini, yellow squash, or Chinese eggplant to the center of each muffin if desired.
- Step 9 Bake at 400 degrees F for 25 minutes.
- Step 10 Let cool a little before taking out of muffin tins.
I am always looking for different high protein things to pack in my children’s lunches and these work great for that as well. Pack in a container so it doesn’t get smashed, and they keep well until lunchtime.
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