Eggs – I personally had a love-hate relationship with these guys for a long time!! It’s a bit strange as I have hens at home and use them to bake all the time. However, put a poached, fried, scrambled or boiled egg in front of me and I will run a mile!!
I did discover that if I disguised eggs with other ingredients just like in baking, I could manage to finish my plate.
First came frittatas and then came these delicious cupcake quiches! These mini quiches are bursting with lots of natural protein from the eggs and will make sure you reach your five a day quota with plenty of vegetables.
These cupcake quiches freeze perfectly and act as a quick post-training or lunchbox filler alongside some salad. Or why not try them as a quick breakfast or brunch option with some wilted greens and a dash of my homemade Sweet Chilli Sauce.
You can substitute the mackerel with salmon, tuna, ham,chicken or exclude completely as you like!
Makes 12, serving =2.
- 4 eggs
- 150ml milk
- 2 smoked mackerel fillets, flaked
- 10 cherry tomatoes, halved
- 2 spring onions, finely sliced
- 5 medium mushrooms, finely sliced
- 50g feta cheese, cubed
- Freshly ground pepper
- Preheat an oven to 180°C and line a cupcake tray with silicone cases or else grease each section with some melted coconut oil.
- Whisk the eggs and milk together in a large mixing bowl.
- Add in the mackerel, vegetables and feta.
- Season with some pepper and whisk all the ingredients together.
- Evenly pour the mixture amongst the cases and bake in the oven for 30 minutes or until a skewer comes out cleanly.
- Leave to cool in the cases and gently ease out onto a wire rack.
*When reheating from frozen, allow to defrost fully and reheat on high in a microwave for 1 minute.
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A tart or quiche is a great option for a midweek dinner and doubles up as lunch the next day too as it tastes just as good cold as hot. I personally think the flavour intensifies the day after baking so don’t be afraid to bake this in advance or even freeze it before serving.
The tart pastry could be made overnight or earlier in the day to speed up the process. By refrigerating the pastry, this allows a flaky consistency which is what we all desire!! Puff pastry could also be used instead. Or if you are not too fussed about pastry then why not use the filling ingredients to make Cupcake Quiches??
I love to serve this tart alongside a mix of salads. My red cabbage slaw works great as does a simple green leafy salad.
- 170g wholemeal flour
- 100g plain flour
- 1 tsp salt
- 1 tsp freshly ground pepper
- 140g coconut oil, solid
- 3-4 tbsp cold water
- 2 tsp coconut oil
- 4 cloves garlic
- 1 tbsp sage leaves
- 1/2 medium onion, diced
- 1 leek, sliced into rounds
- 100g mushrooms, thinly sliced
- 100g spinach/kale/chard, shredded
- 6 eggs
- 4 tbsp creme fraiche
- 50ml milk
- 50g feta, cubed
- freshly ground pepper
- 1 tbsp pumpkin seeds
- Make the pastry: sift the flour, salt and pepper into a large mixing bowl.
- Rub in the coconut oil in tablespoonfuls with a fork until it forms breadcrumbs.
- Gradually add the water and stir with a wooden spoon until a dough forms.
- Roll the dough into a ball shape, cover with cling-film and place in the fridge for 10 minutes.
- Preheat an oven to 180°C and grease a 23cm quiche tin or use two smaller tins like I used. Remove the dough from the fridge and roll out on a floured surface into a 2cm thick circular shape.
- Place the dough into your tin and trim off any excess around the edges.
- Melt one teaspoon of coconut oil on a large frying pan over a medium heat. Once melted, add the garlic, half the sage leaves, onion and leek. Gently saute for 5 minutes until the onions are translucent. Remove from pan and set aside.
- Return the pan to the heat and melt the remaining coconut oil. Add the mushrooms and saute for 5 minutes. Remove from pan and set aside.
- Return the pan to the heat and dry-fry the shredded spinach, kale or chard for 3-4 minutes or until it’s wilted. Remove from pan and set aside.
- In a large bowl or measuring jug, whisk the eggs, creme fraiche and milk together with some freshly ground pepper.
- To assemble the tart: place half the spinach on the base followed by half the leek mix and finally the mushrooms. Repeat above until all vegetables are used.
- Pour over the egg mix, sprinkle the feta, remaining sage leaves and pumpkin seeds over the top.
- Bake in the oven for 30 minutes or until a skewer comes out cleanly and the centre is firm.
- Allow to cool for 5 minutes before serving.
This quiche is a nod towards Little Green Spoon’s almond based version. Any mix of meat and vegetables will work great, it can be served hot or cold with a simple salad and your hunger will be quickly banished!!
If you don’t like almonds simply replace the base with traditional shortcrust/puff pastry or leave the pastry base out completely and simply use all the remaining ingredients to create a frittata.
- 300g ground almonds
- 1 egg
- 2 tbsp softened coconut oil
- 2 large handfuls spinach
- 10-12 cherry tomatoes
- 3 spring onions
- 1 small hot-smoked salmon fillet
- 1/2 log goats cheese
- 6 eggs
- 50ml milk
- Preheat an oven to 180°C.
- Mix together all the base ingredients with a fork until they begin to form a breadcrumb type consistency.
- Firmly press the almond mix into the base and sides of a lined baking tray, bake in the oven for 10 mins.
- Halve the tomatoes and finely slice the spring onions. Roughly chop the spinach and gently wilt in a frying pan over a low heat.
- Once the base is baked, evenly place the spinach, tomatoes and onions over the base. Flake in the salmon and add in thin medallions of goats cheese.
- Whisk together the eggs and milk and pour into the quiche dish.
- Place in the oven and bake for 30-40 mins until a knife runs clean when placed through the centre of the quiche.