MINI CRUSTLESS TOFU QUICHE

In just under an hour, you can create Mini Crustless Tofu Quiche. This delishious, summer snack, or appetizer, can be created in a few minutes. It is primarily a mixture of eggs and milk or cream which, when baked, becomes a custard.

Any vegetable, meat, or cheese can be added to a quiche. The crust is typically made of pastry, but this recipe uses whole-wheat flour. In this recipe tofu is used to replace the eggs. This is a perfect low-fat, high-protein breakfast or brunch dish.

What are the benefits of eating Mini Crustless Tofu Quiche?

Tofu is produced by curdling soymilk, pressing the curds into a soft white block, and storing them in water. Tofu provides a range of important nutrients such as iron and calcium, folate, and phytochemicals. Eating tofu regularly can help to reduce cholesterol levels and protect the heart.

Tofu, originated in China, and has been eaten by the natives for thousands of years. Tofu was first introduced to Western cultures in the late 1980s and quickly became popular as an alternative to meat because of its high protein quality. It is available in many health food stores. Having availability in a variety of textures, consumers have the option to use it in any recipe they can imagine.

Is tofu better for you than eggs?

Eggs are a high-protein food and some belive it is better for you. However, it is important to keep in mind that not all calories are created equal. As such, when comparing the two food items based on their nutrient density per calorie ratio (i.e., nutrients per 100 calories), tofu wins this comparison handily because it provides 4 times more iron than an equal amount of scrambled eggs while also providing more calcium and vitamin E than an equal amount of scrambled eggs.

If you’re looking for other Tofu Recipes, you can try my Scrambled Tofu, Cheesecake or Stuffed Manicotti.

MINI CRUSTLESS QUICHE

Our Spicy Tofu Quiches are the best breakfast if you love egg dishes but don't want to ingest all the extra calories. They are so filling! You'll feel fuller longer when you fill up on a high-protein dish like this one. They are also much healthier than traditional quiche recipes and are great for vegetarians looking for more protein options in their diet.

Mini Crustless Tofu Quiches Recipe

A healthy, filling, and satisfying appetizer, these Mini Crustless Tofu Quiches are vegetarian and easy to make. This is perfect for a party or company.

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Prep Time 10 mins

Cook Time 34 mins

Course Breakfast, Side Dish

Servings 6

Calories 96 kcal

Ingredients

  

• 1 tablespoon chopped garlic
• 1/2 cup bell pepper
• 1/2 cup minced onion
• 1 teaspoon minced dried rosemary
• 1/2 cup chopped celery
• 1 tablespoon minced fresh chives or 2 scallions
• 3 tablespoons nutritional yeast
• A pinch of cayenne pepper to taste
• 1 water-drained 12.3-ounce container of firm silken tofu
• 1/4 cup soymilk plain and unsweetened
• 1/4 teaspoon turmeric
• 1/2-3/4 teaspoon salt
• 1 tablespoon cornstarch alternative thickener (e.g., arrowroot or potato starch
• 1 teaspoon tahini preferred or sesame seeds
• 1/4 teaspoon onion powder

Instructions

 

• Preheat the oven to 350 degrees, Spray about 12 muffin pans.
•  The skillet is heated to medium and 2-3 tbsp of water is added. When the water begins to steam, the pan is ready for cooking. Cook until the garlic, bell peppers, celery and onions are tender.
•  Remove from heat after adding the chives and rosemary.
•  Placethe remaining ingredients into a food processor or blender. Blend the mixture until it’s completely smooth and creamy.
•  Stir in the tofu mixture with the steamed vegetables until everything is well combined. Divide the recipe evenly among the 12 cups.
•  Heat the oven to 350°F. Bake for 25-35 minutes, and until the edges are golden brown and a knife placed into the middle of a quiche comes out clean. This depends on your oven and muffin cups.
•  Allow for a 10-minute cooling period after removing from the oven. My family enjoyed eating these.

Video

Notes

Nutrition Fact:

 Calories 96 kcal

 Fats 3g (Calories from Fat 23%)

 Fiber 2 g

 Proteins 11 gram

 Cholesterol 0 mg ( free of Cholesterol)

 Carbohydrate 8 g

 Sodium 459 mg

What is a Crustless Quiche called?

A frittata is also called a quiche, but the main difference between frittatas and quiches is the crust. A frittata has no crust – Instead, it is baked in a pan or cooked in a skillet. Otherwise, both are similar flat dishes that can be served warm or cold. They contain an egg mixture, which is poured into a pan and then baked until it is firm and usually golden brown on top.

Can we substitute almond milk for milk in quiche?

It is important to note that almond milk can be used in quiche and comes with many benefits. In fact, many vegan and dairy-free recipes call for almond milk because it adds a different texture to the dish than other non-dairy kinds of milk.

Can you make a vegan quiche with just egg?

No, absolutely not. can make a vegan quiche with just egg. Vegans do not eat eggs, and so hence this is why they use tofu as a replacement. However, you should be careful when using egg replacer in baked goods—it’s easy to overdo it, resulting in a rubbery or chewy end product.

Bottom Line:

Mini Crustless Tofu Quiches is a light and delicious meal. The quiche is savory, creamy, and cheesy. The tomatoes, ham, onions, and bell pepper add to its freshness.
It is very high in protein, low in saturated fat, and completely cholesterol-free. It also contains a good amount of dietary fiber along with minerals such as potassium and phosphorus that promote bone growth. You can easily whip this up anytime with the help of whole-wheat pastry flour. It even tastes delicious when you eat it the following day.

Keyword breakfast foods, protein, snack

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