Crustless Asparagus & Pepper Mini Quiche

Crustless Asparagus & Pepper Mini Quiche
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: Mittera.

You can freeze these mini quiches once they have baked and cooled. Reheat in a toaster oven or microwave for a great breakfast or lunch on the go!

  • Prep time
    15 min
  • Cook time
    30 min
  • Servings
    12 Servings
  • Serving size
    1 mini quiche
Nutrition Facts

Nutrition Facts

12 Servings

  • Serving Size
    1 mini quiche
  • Amount per serving Calories 60

  • Total Fat 3g
    • Saturated Fat 0.9g
    • Trans Fat 0g
  • Cholesterol 35mg
  • Sodium 230mg
  • Total Carbohydrate 4g
    • Dietary Fiber 1g
    • Total Sugars 2g
  • Protein 5g
  • Potassium 160mg
  • Phosphorus 110mg

Choices/Exchanges: 1 Lean protein, 1/2 Fat



  • nonstick cooking spray
  • olive oil
    1 tbsp
  • asparagus (trimmed and diced)
    1 bunch
  • small onion (diced)
  • red or yellow bell pepper (seeded and diced)
  • salt
    1/2 tsp
  • black pepper
    1/4 tsp
  • eggs
  • egg whites
  • skim milk
    1/3 cup
  • Laughing Cow Light Original Cheese Wedges (halved)
    6 wedges


  1. Preheat oven to 375 degrees.

  2. Spray a muffin pan with cooking spray.

  3. Add olive oil and a generous amount of cooking spray to a medium sauté pan. Sauté asparagus, onion and bell pepper for 7-9 minutes or until cooked through. Season with salt (optional) and pepper and set aside to cool slightly.

  4. In a medium bowl, whisk together eggs, egg whites and milk.

  5. Evenly distribute the sautéed vegetables among the 12 muffin cups. Cups should be 1/2 to 3/4 full. Gently pour egg mixture over the vegetables in each muffin cup, distributing evenly. Cups should full but not overflowing.

  6. Take one half of a Lite Laughing Cow Cheese Wedge and gently press it down in the middle of each quiche. Repeat for remaining 11 quiches.

  7. Bake for 20 minutes. Serve immediately.

  • Recommended

    For this recipe I used frozen pepper and onion mix and frozen asparagus pieces popped them in the fridge to thaw the night before and gave them a quick chop run through my mini food processor, it really cut down on time!

  • Not recommended

    These were ok. I had to doubke the liquid To fill my muffin tins. They might have been a bit larger than contemplated by recipe. I also had to cook them longer. The chopping of the veggies took time. I added garlic and some herbs to the veggies. I thought it was too much work. I would just as soon have scrambled eggs with some veggies.