Sunkissed Feta Veggie Mini Quiches

Recipe Introduction

Quick Hook

Ever find yourself craving a little something savory mid-afternoon? These Sun-Kissed Feta & Veggie Mini Quiches are the perfect Savory Meal Prep Snacks .

Honestly, they taste like a Mediterranean vacation in every bite.

Brief Overview

These mini quiches, inspired by Mediterranean Meal Prep , bring a touch of Greek sunshine to your plate. They're incredibly easy to make, taking about 45- 50 minutes total.

This recipe yields 12 mini quiches. Perfect for Vegetarian Meal Prep Snacks !

Main Benefits

These Savory Breakfast Muffins Healthy provide a good dose of protein and nutrients. They're ideal for a quick breakfast, lunchbox addition, or a post workout snack.

What makes them special? The combination of creamy feta, vibrant veggies, and aromatic oregano. It's just divine. It also fits perfectly in a Low Carb Savory Snacks plan.

Why You'll Love These Mini Quiches

I started making these because I was bored of sweet muffins. Seriously, sometimes you just need something savory , you know? These little beauties are packed with flavour and are a fantastic way to sneak in some extra veggies.

Trust me, even the kids will enjoy these Muffins Savory !

The Star Ingredients

Let's talk about the goodies that make these mini quiches sing. Feta cheese, of course! Opt for Greek feta if you can.

Also, red bell pepper, zucchini, and red onion, these provide the color and goodness. Finally, oregano, this gives it that authentic Mediterranean touch.

You can even call this a Savory Cottage Cheese Breakfast , if you want to.

Equipment You'll Need

You will need the basic essentials: a muffin tin, mixing bowl, whisk, knife, and chopping board. If you're using puff pastry, grab a rolling pin and a cookie cutter.

A silicone muffin tin makes cleanup a breeze, honestly.

Get Your Veggies Ready

First, preheat your oven to 375° F ( 190° C). Then, chop your veggies. Sauté them in olive oil until softened.

This step is crucial to ensure the veggies are tender and not watery.

Ingredients & Equipment for Savory Meal Prep Snacks

Let's dive into what you'll need to whip up these amazing Sun-Kissed Feta & Veggie Mini Quiches ! It's all pretty straightforward.

Honestly, even if you're a bit of a disaster in the kitchen (like I sometimes am!), you can nail this.

These are perfect for healthy snack recipes!

Main Ingredients: The Nitty Gritty

Okay, here’s the shopping list, nice and clear. We need these for perfect Savory Breakfast Muffins Healthy:

• Eggs: 6 large ones (about 300g or 10.5 oz ).
• Feta: 1/2 cup crumbled (about 115g or 4 oz ). Go for Greek feta if you can. It's got that extra tangy kick!
• Milk: 1/4 cup ( 60ml or 2 fl oz ). Any milk will do. I sometimes use almond milk.
• Red Bell Pepper: 1/4 cup chopped (about 40g or 1.4 oz ).
• Zucchini: 1/4 cup chopped (about 40g or 1.4 oz ).
• Red Onion: 1/4 cup chopped (about 30g or 1 oz ).
• Olive Oil: 1 tablespoon ( 15ml or 0.5 fl oz ).
• Dried Oregano: 1 teaspoon ( 2g or 0.07 oz ).
• Salt: 1/4 teaspoon ( 1.5g or 0.05 oz ). Adjust to your taste!
• Black Pepper: 1/4 teaspoon ( 0.5g or 0.02 oz ).
• Puff Pastry (Optional): 1 sheet pre-made ( 225g or 8 oz ), thawed. Or, get 12 pre-made mini phyllo shells.

Quality tip: For feta, get the good stuff. It makes such a difference. Seriously.

Savory Seasoning Notes: Flavor Power!

The magic is in the herbs and spices! Oregano is key. It really brings that Mediterranean vibe. And don't skimp on the salt and pepper.

They make everything POP. For a bit of a kick, try a pinch of red pepper flakes. You know, just a little something!

If you don't have oregano, Italian seasoning is a good sub. I made some savory cottage cheese breakfast ones and used basil!

Equipment Needed: Keep it Simple

You don't need a fancy kitchen to make these!

• Muffin Tin: A 12 -cup one.
• Mixing Bowl: Large.
• Whisk: For mixing.
• Chopping Board & Knife: For chopping veggies.
• Measuring Cups & Spoons: Obviously.
• (If using Puff Pastry): Rolling pin, 2-3 inch round cookie cutter (or just use a glass!).

No muffin tin? You could use cupcake liners in a pinch. This recipe is a great way to use up all those vegetables. These are Low Carb Savory Snacks for the win.

I hope you love making these little quiches! Let me know what you think! These are perfect for Vegetarian Meal Prep Snacks and especially for a healthy Mediterranean meal prep!

Sun-Kissed Feta & Veggie Mini Quiches: Your New Savory Obsession!

These Sun-Kissed Feta & Veggie Mini Quiches are seriously the best things since sliced bread. Okay, maybe better! They're inspired by those Savory Meal Prep Snacks you see everywhere, but homemade is always tastier, right? We're talking Mediterranean Meal Prep magic in every bite.

Think grab and-go Breakfast Muffins Savory goodness.

I was looking for a healthy, satisfying snack to keep me going between meals. I've found it! And now, you can too. It's a total game changer for busy weeks.

Prep Like a Pro: It's All About the Mise en Place

Before you even think about turning on the oven, let's get organized. Chop your 1/4 cup red bell pepper , 1/4 cup zucchini , and 1/4 cup red onion .

Honestly, pre-chopping these the night before is my secret weapon for time saving . Don't forget to crumble that 1/2 cup feta cheese and give your 12-cup muffin tin a good greasing.

Safety first: Keep those fingers away from the knife!

Let's Get Cooking: Easy Steps for Perfect Quiches

Here's the lowdown.

1. Preheat your oven to 375° F ( 190° C / Gas Mark 5) . You know the drill.
2. Sauté your veggies in 1 tablespoon olive oil until softened, about 5 minutes . No one likes crunchy onions, right?
3. Whisk together 6 large eggs , the feta cheese , and 1/4 cup milk . Get it nice and frothy.
4. Fold in your veggies and 1 teaspoon dried oregano , 1/4 teaspoon salt , and 1/4 teaspoon black pepper .
5. (Optional but recommended) Press your pre-made puff pastry sheet into the muffin tin cups. Or use pre-made phyllo shells.
6. Spoon the egg mixture into the muffin tins. Don't overfill!
7. Bake for 25- 30 minutes . They're done when golden brown and a toothpick comes out clean.

Pro Tips and Tricks for Quiche Perfection

Wanna take these Feta Vegetable Quiche Bites to the next level? Pre-cook those veggies! This keeps them from being soggy. Trust me. Also, don't overbake. You want Muffins Savory , not rubbery.

A common mistake is not letting them cool completely. This creates condensation and makes them soggy. Cool completely for optimal Healthy Snack Recipes .

I am a huge fan of feta and veggies. These are my personal way of doing Savory Cottage Cheese Breakfast , or a Cottage Cheese Savory style.

Recipe Notes for Sun-Kissed Feta & Veggie Mini Quiches

Okay, so you're ready to whip up these amazing Sun-Kissed Feta & Veggie Mini Quiches. Sweet! But before you dive in, let's chat about a few things to keep in mind.

Think of this as a quick heads-up from a mate who's been there, done that.

Serving Like a Pro

Right, so these little quiches are proper versatile. For plating, arrange them nicely on a plate with some fresh parsley.

Boom. For a light lunch, chuck a few on a plate with a simple green salad . Or, serve them warm with a dollop of Greek yogurt or Tzatziki sauce for a bit of zing.

It's like bringing the Med to your kitchen. And don't forget a cuppa! A nice Earl Grey goes down a treat.

This makes a great Mediterranean Meal Prep , and it's great to take the stress out of busy week mornings.

Storage Savvy

Honestly, these are great for making ahead. You know, proper Savory Meal Prep Snacks . If you've got leftovers, let them cool completely first.

Then, pop them in an airtight container. They'll keep in the fridge for up to 3 days. Fancy freezing them? Go for it! Wrap them individually in cling film, then put them in a freezer bag.

They'll be good for up to a month. To reheat, just bung them in the oven at 350° F ( 175° C) for about 10- 15 minutes.

They are awesome Low Carb Savory Snacks .

Switching Things Up

These are so easy to adapt. If you're dairy-free, use plant based milk and a dairy-free feta. Easy peasy. Want to get seasonal? Swap the zucchini for some roasted butternut squash in the autumn.

Seriously delish! It's about making it your own, innit? If you need Vegetarian Meal Prep Snacks , these are great.

For example, you can use Goat Cheese as a substitution for Feta Cheese, or Yellow pepper for Red Pepper. Even more, you can use Shortcrust Pastry instead of Puff Pastry.

I tell you, this is one of my best Healthy Snack Recipes .

Nutrition Nitty Gritty

Alright, let's keep this simple. Each little quiche has around 80 calories , about 6 grams of protein , and 5 grams of fat .

Not bad, eh? They're packed with protein from the eggs and feta, plus you get some vitamins from the veggies.

It's a pretty balanced snack. They are really Healthy Breakfast Muffins Savory . They make great Savory Cottage Cheese Breakfast as well.

So, there you have it! A few tips and tricks to make your Sun-Kissed Feta & Veggie Mini Quiches a total success.

Honestly, don't be scared to experiment and have a bit of fun. You've got this! Trust me, these Savory Breakfast Muffins Healthy are gonna be a hit.

Muffins Savory are a good start, but you can go on and make even better things. If you feel bold, try to create Feta Vegetable Quiche Bites , you won't regret it.

Now, get baking!