Caramelized Onion & Mushroom Mini-Quiches (Low-Carb)

It’s January and that means most of us are trying to watch what we eat after all that holiday indulging. I’m trying to get back on track with my weight loss program too. I’ve found that if I get the day started with a proper breakfast I’m more likely to stay on track the rest of the day.

Caramelized Onion & Mushroom Mini Quiches

I came up with these Caramelized Onion & Mushroom Mini Quiches as an alternative to my usual veggie quiche cups. Sometimes I’m just not in the mood for a bunch of green veggies first thing in the morning. This is a nice alternative that is still high in protein and loaded with flavor.


1 1/2 large yellow onions, sliced thin

10 oz. package sliced cremini mushrooms

3 tsp olive oil (divided)

1/4 tsp salt

1 cup shredded cheese

12 large eggs, beaten


  1. Coat a muffin pan with non-stick spray, set aside. Pre-heat oven to 350°.
  2. Heat 2 teaspoons of olive oil in a skillet over medium heat. Add onions and cook for 10 minutes, add salt and reduce heat to low. Stir often until onions are browned and caramelized.
  3. Divide the onions evenly among the muffin cups.
  4. Add remaining 1 tsp olive oil to the pan, add mushrooms and cook until tender, stirring often. Add garlic and cook one minute more. Divide evenly among muffin cups.
  5. Sprinkle shredded cheese over muffin cups.
  6. Pour beaten eggs into muffin cups, dividing evenly. Use a fork to stir cup contents.
  7. Place on center rack of oven and bake for 20-25 minutes, until tops are browned and eggs are set.
  8. Allow to cool for 5 minutes on a rack. Run a butter knife along the edge to loosen before removing from the muffin pan. Some sticking may occur. You can use foil cupcake liners for easier removal.

Caramelized Onion & Mushroom quiche open


  • Low-fat shredded cheese can be used in place of regular cheese to reduce fat and calories of the recipe.
  • This recipe has only a small amount of added salt. You may want to increase salt to 1/2 tsp if you like salt.
  • These freeze well. To reheat microwave for 60-90 seconds until heated through. Remove foil cupcake liner if using!
  • I used recipe analysis from Calorie Count to figure the nutritional value. This recipe comes out to 131 calories per quiche! They have 8 grams of fat, 9 grams of protein and only 3 grams of carbohydrate (1.4 g sugar).



Ham & Spinach Quiche Cups

ham and spinach individual quiches

These low-carb, low-calorie muffin-size quiches make a great grab-and-go breakfast. They are a nice alternative to basic scrambled eggs in the morning and can be made ahead and frozen. Simply take a few out of the freezer the night before and pop them in the microwave for a fast hot breakfast! I also like them cold as a snack.

Prep Time: 20 minutes, plus 25-30 baking (45-50 total)
Yield: 15-18 quiches


1 package frozen chopped spinach

1 package (6 oz) Canadian Bacon

1 tsp olive oil

1/4 small onion, chopped

1 bell pepper, chopped

12 eggs, beaten

1 1/2 cups shredded low-fat cheese

1/2 tsp salt

1/2 tsp pepper (or less)


  1. Line muffin tins with foil baking cups or spray with non-stick cooking spray.
  2. Defrost and drain spinach according to package directions.
  3. Heat the olive oil in a small skillet over medium heat. Add onion and bell pepper. Cook until tender.
  4. Chop Canadian bacon into small pieces.
  5. In a large bowl crack eggs and beat well with a wire whisk.
  6. Add drained spinach, Canadian bacon, onions, peppers, cheese, salt and pepper. Mix well.
  7. Bake at 350°F for 35-30 minutes or until knife inserted in center of quiche comes out clean.
  8. Refrigerate or freeze after cooking.

Cooking with Tomatillos

Article first published as Get To Know The Tomatillo on Blogcritics.

Cuisine in California has been influenced by Mexican culture for years. As supermarkets produce sections expand with more exotic fruits and vegetables there are increasing opportunities to try new recipes. I’ve lived in California my entire life and often looked at the curious little green husk-covered fruits know as tomatillos in the store. The certainly look strange and unpalatable. I recently came across breakfast scramble recipe in my South Beach Quick & Easy Cookbook and decided to give them a try.

Tomatillos are a staple of Mexican cuisine. They are a base of many green salsas and sauces. The fruit is part of the nightshade family of plants which also includes tomatoes. The tomatillos have a papery outer husk, part of the flower (calyx) from which the fruit is borne. Inside, the fruit is round, green to yellow-green and sticky. Peeling off the husk and a quick rinse under the tap reveals the useful fruit. When diced, the interior is pale green and full of tiny edible seeds.

To make a quick breakfast dish that brings variety to your table try this recipe. It is adapted from the South Beach recipe which led me to these amazing little fruits.

Tomatillo Breakfast Scramble

3 tomatillos, husks removed and fruit rinsed
¼ small yellow onion, diced
3 large eggs, beaten
2 tsp water
¼ cup shredded cheeses
1 tsp chopped fresh cilantro
Olive or vegetable oil
Salsa and sour cream (optional)

Dice the tomatillos and onions. In a saucepan, heat 1 TBSP of oil over medium heat. Add the onion and tomatillo and sauté for 1-2 minutes until both are tender. Beat eggs in a small bowl, add water and beat again. Add beaten eggs to the pan, stirring until eggs are set. Remove from heat and sprinkle on cheese and cilantro. Mix again and the cheese will melt as you get ready to plate the dish. Serve with a little salsa and sour cream if desired.

The dish has a delicate flavor, so go light on the cilantro and use any salsa sparingly or it will overpower the tomatillos. The cooked tomatillo has a light, fresh flavor and little bit of a sweet citrus tone. Tomatillos are also great in green salsas which are incredibly easy to make.

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