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Crustless Mini Quiches

So its BBQ season again. What are you meant to take to a gathering when you’re told to bring a plate and don’t want to break your diet? Sans pastry, these crustless mini quiches offer just the solution. Small, tasty and easy on the waist – no one has to know your slipping them a super healthy, protein-packed nibble!





  • 8 free-range organic eggs
  • 1 tablespoon cottage cheese
  • Pinch salt & pepper (to taste)
  • 1 tablespoon fresh pesto
  • 16 cherry tomatoes
  • 1 cup baby spinach
  • ½ cup grated low-fat cheddar (optional)


  1. Preheat oven to 180º.
  2. In a bowl, crack eggs and break up yolks gently with a fork.
  3. Add cottage cheese, seasoning and pesto, and stir again until well combined.
  4. Place 12 silicone muffin cases on a baking sheet.
  5. Thinly slice cherry tomatoes and reserve 12 slices.
  6. In each cup, add a few leaves of spinach, some tomato and another spinach leaf or two.
  7. Divide egg mixture evenly among each cup, then top with grated cheese (if desired) and a slice of the reserved tomato.
  8. Bake for 15-20 minutes until tops begin to brown.
  9. Remove from oven and allow to cool for 5 minutes before removing from silicone cases.
  10. Serve warm with a fresh seasonal salad.


Pesto not your thing? Try using smoked salmon and asparagus to fill your quiches instead.

Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also works as a commercial food photographer and stylist, is studying a Bachelor of Health Science in Nutrition and Dietetics, and is the author of two cookbooks: Love Move Eat (Bauer Media, 2017) and Meal Prep Plan (Murdoch, 2019).

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