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Quiche à la Carte

Protein-rich quiche muffins made with eggs, vegetables, and herbs, baked in a muffin tin for easy meal prep.
Quiche à la Carte muffins 

If there’s one type of recipe I come back to again and again with clients, it’s a simple, protein-rich meal that’s flexible, nourishing, and easy to prep ahead.

These Quiche à la Carte muffins check all those boxes.

They’re one of my go-to recipes inside the 21-Day Body Boost™ because they help support steady energy, balanced blood sugar, and fewer mid-morning or afternoon crashes, without feeling heavy or complicated.


And the best part? You can truly make them à la carte, based on what you have on hand and what your body needs.


Why I Love This Recipe


These mini quiches are:

  • Protein-rich, which helps with satiety and energy

  • Customizable, so you can rotate vegetables and flavors

  • Great for meal prep, especially for busy mornings or lunches

  • Gentle on digestion when made with the right ingredients


This is exactly the type of meal I encourage during a reset, not perfection, just meals that work with your body and fit real life.


Helpful Tips

  • Tip #1: These freeze beautifully. Freeze after baking and thaw in the refrigerator overnight.

  • Tip #2: Line your muffin tin for easy cleanup.

  • Tip #3: This recipe is very forgiving, swap vegetables and proteins as needed.


Ingredients

  • 8 eggs

  • 8 ounces cooked meat of choice(chicken, turkey, ham, crumbled sausage, or bacon bits)

  • 1 cup lightly sautéed vegetables of choice(broccoli, diced onion, leek, green onion, mushrooms, shredded carrot, asparagus, peas, etc.)

  • ¼ teaspoon salt

  • ¼ teaspoon ground black pepper

  • 2 tablespoons water

  • ¼ cup cheese (optional)


Directions

  1. Preheat oven to 350°F and line a muffin tin.

  2. Beat eggs together in a large bowl.

  3. Add remaining ingredients and mix well.

  4. Fill muffin cups about ⅔ full with vegetables, then slowly pour egg mixture over the vegetables, making sure the eggs fill the sides and reach the top.

  5. Top with cheese if using.

  6. Bake for 18–30 minutes, depending on size, until muffins have risen and are lightly golden.


How to Enjoy These Quiche Muffins

  • Pair with a simple salad for lunch

  • Add roasted vegetables for a more substantial meal

  • Enjoy on their own for a protein-rich breakfast or snack

  • Keep a few in the fridge for those days when decision-fatigue hits


Meals like this are a cornerstone of how we support steady energy and digestion inside the 21-Day Body Boost™, simple, balanced, and repeatable.


Healthy eating doesn’t need to be complicated to be effective.

Sometimes it’s as simple as having a protein-rich option ready to go, so you’re not scrambling when hunger hits.


This Quiche à la Carte recipe is one of those quiet, reliable meals that supports your body without demanding too much from you.


If you’re looking for more recipes and structured support to transform your energy, digestion, and overall well-being, join me for the 21-Day Body Boost™. You’ll receive a full plan, live guidance, and a supportive community, plus recipes like this one that you’ll want to return to again and again.


Ready to feel nourished inside and out?


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