The New Breakfast
July 08, 2012


It's been over a year since I went gluten free, and it's definitely changed my eating habits. Since my choices are limited, I hardly eat any carbs anymore (except the occasional french fry). Which made breakfast a little difficult, until I discovered the meat muffin.

Okay, that's not the best name for them, but it's what we call them 'round here. Technically, they're little crustless quiches. I found the recipe in Paleo Comfort Foods, and eventually modified it slightly to the version below. I eat two of them every morning (nuked in the microwave for about 50 seconds) with a little bit of salsa. They're so easy, that I don't even open the book or have this written down, until now!

Crustless Breakfast Mini-Quiches
Adapted from Plaeo Comfort Foods

1 white or yellow onion, chopped
1 red bell pepper, chopped
2 to 3 ribs of kale, chopped small
12 eggs
2 tsp olive oil
salt and pepper
other oil to grease muffin tin

Preheat the oven to 350 degrees. In a medium to large sautee pan, heat about 2 tsp of olive oil over medium heat. Add the chopped onion and sautee for 3 minutes. Add the chopped bell pepper and sautee for 2 minutes. Add the kale and sautee until it's wilted, another 2 or 3 minutes. Take the pan of the heat, add salt and pepper to taste.

While the onion/pepper/kale mixture cools a little, crack the eggs in a large bowl and whisk together. To give the onion mixture more time to cool, this is usually when I grease the muffin tin (I use a Wilton cupcake tin that makes 12 muffins). I've found that Trader Joe's canola oil spray seems to work the best for greasing the pan. I've also used coconut oil, but it's a bit more messy and takes a bit more time.

Add the slightly cooled onion mixture to the eggs and stir to combine.

Using a 1/4 cup measuring cup, scoop some of the egg mixture into each muffin tin. This fills my tins about 3/4 of the way. You'll have egg mixture left over. I try to evenly distribute the rest in all the cups. This probably means they'll be full to the top and that's okay.

Carefully place the muffin tin in the oven and cook for 25 to 27 minutes. They'll be puffed up when you take them out and then deflate a little after they've cooled. I find they're easier to remove once they've cooled a little. Serve them right away, or store them in the fridge (I keep them in a glass tupperware dish).

To reheat, place a quiche (or two) on a microwave safe plate and heat on high for 50 seconds.

The original recipe uses red and green bell peppers (no kale). You can use whatever color bell pepper you want...I use the red because I think it looks pretty.

I've also made these with bacon. Saute 3 to 4 strips of bacon in the sautee pan first, then remove them, and cook the onions, etc. in the bacon fat. I'd crumble up the cooked bacon and then sprinkle it on the top of the quiches before I put them in the oven.

You could probably use whatever veggies you want in these. Whatever you use, I would make sure it's diced fairly small, and adjust cooking times accordingly.

I've also tried adding goat cheese, but it just sort of dissolves once they've been in the oven. Some harder cheeses (parmesan?) might be good added to the egg mixture or sprinkled on top.



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© Whitney Brandt-Hiatt: All writing, images, and photogrpahy are the property of Whitney Brandt-Hiatt unless otherwise noted.