Healthy Kids’ Breakfast – Mini Quiches!

Want to feed your child a healthy and nutritous breakfast, but low on time?  Don’t worry, we found the perfect recipe (with a little help from that will keep your kids satisfied and energized until lunch, without taking up too much of your morning.  These crustless mini quiches are portable, freezer-friendly, re-heatable, under 100 calories and the perfect size for kids!  You can make a batch early in the week, refrigerate the leftovers and use them for a few breakfasts throughout the school week.  Or, freeze them, to make the quiches last even longer!  By adding new and different ingredients, you can make these differently each time, so the recipe never gets old!



Makes 1 dozen mini quiches (that’s 12 servings!)

Prep time –  30 min; Bake time: 25 min

Nutrition information –  Per quiche: 90 calories; 5 g fat ( 2 g sat , 1 g mono ); 105 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 9 g protein; 0 g fiber; 217 mg sodium; 108 mg potassium.

Ingredients –

  • 8 ounces lean breakfast sausage (like turkey or chicken), removed from casing and crumbled into small pieces
  • 1 teaspoon extra-virgin olive oil
  • 8 ounces veggies of your choice, sliced (try mushrooms, peppers, or tomatoes)
  • 1/4 cup sliced scallions
  • 1/4 cup shredded cheese
  • 1 teaspoon freshly ground pepper
  • 5 eggs
  • 3 egg whites
  • 1 cup 1% milk

Prep work –

  1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray.
  2. Heat a large nonstick skillet over medium-high heat. Add breakfast sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add veggies and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer veggies to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
  3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
  4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Make-ahead tip:   Individually wrap each mini quiche in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.

We hope this recipe will help make the transition back to your school morning routine a little easier! 🙂  Let  us know how you like these quiches, and what meats and veggies you use!

-The Savvy Staff

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