Caramelised Onion mini quiche – Unofficial Slimming World recipe

These mini quiches are one of my favourite summery snack recipes which is ideal for a picnic, a snack or as part of the main meal. These mini crustless quiches are really easy to make and I am sure you will love them too. Whilst not like the usual quiches made with pastry they are still good!

Have you heard people talking about a Slimming World quiche with cottage cheese and wondered what that is all about? This recipe may help you make something similar.

Just Average Jen is an independent blog not connected with any weight loss plan. Please check nutritional values and/or syns/Swips yourself. Information correct at time of writing – always check official Slimming World materials for updates.

Why I Love These Mini Quiches

These mini quiches are one of those recipes I find myself making again and again. They are simple, filling and perfect for those weeks when I need something easy to grab from the fridge.

I originally started making them as a healthier alternative to pastry-based quiches, but they’ve become much more than that. They are ideal for packed lunches, picnics, meal prep and even quick breakfasts when I’m in a rush.

The combination of sweet caramelised red onion and fragrant rosemary makes them feel a little more special than a standard egg muffin, but they’re still incredibly easy to make.

How many mini crustless quiches can I make?

I make 30 mini quiches using the following, obviously, you could make less by changing the ingredients! Alternatively, you could make one or two large ones depending on your pie dish size.

Can I make a large crustless quiche?

This recipe makes approx two 10 inch pie dish size quiches.

Can I have these crustless quiches on a diet?

If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan then these mini quiches are perfect. They do not have pastry which is what makes quiche unhealthy and use lower fat options for the cheese flavour.

You can usually count the ingredients within this recipe in your allowances. It is of course important to check yourself any plan you follow and remember all nutritional information and ingredients are found in the recipe card below.

Many people talk about Slimming World quiche with cottage cheese and this is what they are talking about, a crustless quiche made perfectly for Slimming World using cottage cheese.

Are Mini Quiches Good For Weight Loss?

Mini quiches can be a great option if you’re trying to lose weight because they are naturally high in protein and easy to portion.

Unlike traditional quiche, which often contains pastry and cream, these mini quiches focus on protein-rich ingredients such as eggs while still providing plenty of flavour.

I find they are particularly useful when I know I have a busy week ahead. Having a couple of mini quiches ready in the fridge means I’m less tempted to reach for convenience foods or skip meals altogether.

As with any recipe, the nutritional value depends on the ingredients used, but they can easily fit into a balanced healthy eating plan.

Snacking tips

There are so many tasty snacks you can make if you are trying to eat healthily. It means you don’t have to get bored with one thing and can vary your diet considerably. These mini crustless quiches are one of my favourites when I follow the Slimming World plan or am generally trying to eat more healthily. I am sure you will also want to eat more and more of them I am sure!

Do you enjoy snacks when really you are not hungry and instead are boredom or comfort eating? I do this a lot so this is why it is so important to find low-calorie snacks when you can.

High Protein Mini Quiches

One of the reasons these mini quiches are so satisfying is their protein content.

Protein helps keep you feeling fuller for longer, making these a great snack or light meal. If you want to increase the protein even further, you could add:

• Cottage cheese
• Reduced-fat cheddar
• Lean ham
• Chicken pieces
• Smoked salmon

They are a much more filling option than many packaged snacks and can help bridge the gap between meals without reaching for biscuits or crisps.

Can You Freeze Mini Quiches?

Yes, these mini quiches freeze really well.

Allow them to cool completely before placing them in an airtight container or freezer bag. They can usually be frozen for up to three months.

To reheat, simply defrost overnight in the fridge and warm through in the oven, air fryer or microwave.

This makes them perfect for batch cooking and meal preparation. I often make a double batch and freeze some for later because they are just as useful for quick lunches as they are for snacks.

What To Serve With Mini Quiches

These mini quiches are incredibly versatile and can be enjoyed in lots of different ways.

Some of my favourite serving ideas include:

• A mixed salad for lunch
• Homemade coleslaw
• Roasted vegetables
• A bowl of soup
• Potato wedges
• Fresh fruit for a picnic
• Couscous salad

They also work brilliantly as part of a buffet spread or picnic hamper.

More recipes you may enjoy

If you are looking for more summer recipes of healthy meals then I have a great selection of summer recipes here or for recipes specifically perfect for picnics check out this picnic roundup and find more tasty picnic foods to go with these mini crustless quiches.

These crustless quiches are the perfect recipe to take for a Slimming World group taster session or a buffet. Check out lots more ideas here including snacks, quiches with crusts, car snacks and many more.

Which meal do you struggle with ideas for on your healthy diet? I have lists of breakfast ideas and lunch ideas if that helps you.

Frequently Asked Questions About Mini Quiches

Can I make mini quiches ahead of time?

Yes. They are ideal for meal prep and can be stored in the fridge for several days.

How long do mini quiches last in the fridge?

Stored in an airtight container, mini quiches will usually keep for up to four days in the fridge.

Can mini quiches be eaten cold?

Absolutely. They are delicious both hot and cold, which makes them perfect for packed lunches and picnics.

What is the best cheese for mini quiches?

Cheddar is a popular choice, but feta, mozzarella and reduced-fat cheese all work well too.

Can I make mini quiches without cheese?

Yes. The recipe can easily be adapted if you prefer not to use cheese.

Why are my mini quiches watery?

This is usually caused by vegetables releasing excess moisture during cooking. Pre-cooking vegetables such as onions and mushrooms can help prevent this.

Are mini quiches healthy?

Mini quiches can be a healthy, protein-rich option, particularly when made without pastry and served with salad or vegetables.

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