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Mini Crustless Tofu Quiches Recipe

Looking for an easy Mini Crustless Tofu Quiches recipe? Learn how to make Mini Crustless Tofu Quiches using healthy ingredients.


Submitted by xmonicax

Makes 12 servings



They?re extremely versatile: Good hot or cold, you can eat them for breakfast, put them in a lunchbox, or serve them for dinner. If you?re throwing a party, try making them in mini muffin cups, and they?ll be the perfect finger food. (Reduce the baking time for smaller quiches.) Try them with different vegetables, but be careful not to add too many or they may not hold together. Most importantly, plan to either hide them from your family or make enough to share!

Recipe Ingredients for Mini Crustless Tofu Quiches

1 olive oil spray
1 teaspoon minced garlic
1/2 cup bell pepper
1 cup chopped mushrooms
1 tablespoon minced fresh chives (or one green onion)
1 teaspoon minced fresh rosemary (or 1/2 tsp. dried, crushed)
1 black pepper to taste
12 ounce firm silken tofu, drained of water
1/4 cup unsweetened almond milk
2 tablespoons nutritional yeast
1 tablespoon cornstarch (may sub another thickener such as arrowroot or potato starch)
1 teaspoon tahini
1/4 teaspoon onion powder
1/4 teaspoon turmeric
1/2 teaspoon salt

Recipe Directions for Mini Crustless Tofu Quiches

  1. Preheat the oven to 375 F. Spray 12 regular-sized muffin cups well with non-stick spray. (I used silicone cups like these.)

  2. Lightly spray a non-stick skillet with olive oil and sauté the garlic, bell peppers, and mushrooms over medium heat until the mushrooms just begin to exude their juices. Stir in the chives, rosemary, and freshly ground black pepper, and remove from the heat.

  3. Place the remaining ingredients into a food processor or blender. Process until completely smooth and silky. Add the tofu mixture to the vegetables and stir to combine. Spoon equally into the 12 muffin cups: it will fill regular muffin cups about halfway.

  4. Put the muffin pan into the oven and immediately reduce the heat to 350 F. Bake until the tops are golden and a knife inserted into the middle of a quiche comes out clean?about 25-35 minutes depending on your oven and muffin cups (silicone will take longer than metal, so if you?re using a metal pan, check it at 20 minutes). Remove from the oven and allow them to cool for about 10 minutes. Enjoy! They?re light, so plan on making more of these?or serve hearty side dishes?if you?re serving more than 3 people

Categories

Breakfast, Vegetarian

Nutrition Facts
Serving Size 47.1g
Amount Per Serving
Calories
33
Calories from Fat
12
% Daily Value*
Total Fat
1.3g
2%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
113mg
5%
Potassium
132mg
4%
Total Carbohydrates
2.8g
1%
Dietary Fiber
0.7g
3%
Sugars
0.6g
Protein
3.1g
Vitamin A 3% Vitamin C 9%
Calcium 2% Iron 4%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • High in iron
  • High in niacin
  • High in phosphorus
  • High in potassium
  • High in riboflavin
  • High in thiamin
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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