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    Home » Recipes » Meal Prep Breakfast Recipes

    Dairy-Free Mini Quiche Cups (make ahead breakfast!)

    Modified: Jun 3, 2025 · Published: Feb 21, 2017 by Shelby Stover · This post may contain affiliate links · 16 Comments

    Jump to Recipe
    Pinterest image with text: spinach and mushroom quiche on a white plate with a form, more quiches stacked behind it and a bowl of salad
    Pinterest image with text: spinach and mushroom quiche on a white plate with a form, more quiches stacked behind it and a bowl of salad
    Pinterest image with text: spinach and mushroom quiche on a white plate with a form, more quiches stacked behind it and a bowl of salad
    Pinterest image with text: spinach and mushroom quiche on a white plate with a form, more quiches stacked behind it and a bowl of salad

    Savory flavor in every bite and are easy to make in advance. These dairy-free mini quiche cups have an almond flour crust and are filled with scrambled eggs, veggies, and sundried tomatoes.

    Light and fluffy these mini quiche cups make for a quick breakfast addition or even a tasty party appetizer.

    mushroom and spinach quiche on a white plate with a form, more quiches stacked behind it and a bowl of salad

    Stock your freezer with an easy, make-ahead, gluten-free breakfast (here's are a few other make-ahead breakfast ideas!)! As a Certified Nutrition Coach, these bites are one I love clients having on hand.

    These dairy-free mini quiche cups are deliciously versatile. Whether you use them are your next game-day snack. a quick, reheated breakfast or a gift to new moms, these gluten-free bites are perfect.

    Why You'll Love Them

    Healthy: Naturally dairy-free, gluten-free, paleo, and whole30-approved.

    Fueling: With 11 grams of protein if you grab two of these cups for breakfast you're off to a good start.

    Meal prep: Just as delicious as freshly made, this quiche can be made in advance and reheated to save time in the kitchen.

    Important Teaching Tips & Substitutions

    Use almond flour and not almond meal for the crust. Almond flour will have a smoother texture and better appearance. Learn more about the difference between almond flour and ground almonds.

    Make sure to press the crust into the muffin tin firmly and ensure that any area isn't too thin. Take your time and use your hands. Otherwise, the gluten-free quiche will crumble apart.

    You'll want to use silicone muffin cups inserted into the muffin tin instead of pressing the crust directly into a muffin tin (even if it's greased!).

    The almond flour crust is sticky and firms up well so the dairy-free mini quiche does hold together. However, getting the gluten-free quiche bites out of the tray is tedious and everything falls apart. With the muffin cups they just pop out and you're good to go.

    "This recipe is exactly what I needed! I am finding myself sensitve to oatmeal and need a grain free breakfast alternative. I love this can be made ahead and thanks for the excellent reheating tips. 🙂." -Sharon

    Variations

    Being dairy-free, obviously, cheese is not in this recipe. However, you could definitely add some dairy-free cheese into the egg mixture. About ¼ cup of shredded would work. Feta cheese would be a great addition too.

    You can also sub out and interchange the vegetables listed to keep the taste fresh.

    Adding in some sliced jalapenos or red pepper flakes if you like heat.

    Spinach and mushroom quiche on a white plate with a form, more quiches stacked behind it and a bowl of salad.

    How To Meal Prep Dairy-Free Mini Quiches

    These dairy-free mini quiche cups can be made anywhere from 24 hours to 4 weeks in advance of when you need them.

    To meal prep the quiche cups you'll want to bake them for 20 minutes before removing them from the oven. Keep them in the silicone muffin cups.

    If you're adding cheese to the tops, don't add the cheese until you reheat them the next time.

    Store them in an airtight container in the fridge for 3-4 days.

    Or, freeze them in a freezer-safe container separated by pieces of parchment paper for up to a month. When you're ready for them, let them thaw in the fridge overnight.

    Reheat them in the oven at 300F until warmed through.

     

    Mini quiche on fork with quiche on a plate and stacked behind it

    FAQs

    Does almond milk work in quiche?

    Any non-dairy milk should work in quiche cups. Some great options are almond, oat, or hemp milk.

    Can mini quiche be served cold?

    Mini quiche bites can be served cold. However, they taste better when heated. If served cold, the crust on the quiche will be denser instead of smooth and the flavor won't be as savory.

    How do you keep mini quiches warm for a party?

    Simply place the dairy-free quiche cups in the oven at a very low temperature (200 degrees Fahrenheit). You want to avoid burning the quiche and drying them out.

    Other Dairy and Gluten-Free Recipes You'll Love

    • Egg & veggie scramble
    • Dairy-free, eggless crepes
    • Savory blueberry oatmeal
    • Gluten-free peanut butter pancakes
    • Cookie dough overnight protein oats
    • Gluten-free strawberry pancakes
    • Cinnamon oatmeal baked apples
    • 4 Ingredient protein pancakes
    • Easy banana protein pancakes
    • Oatmeal stuffed apples
    • Healthy breakfast recipes
    Mini quiche on fork with quiche on a plate and stacked behind it.

    Dairy-Free Mini Quiche Cups

    Shelby Stover
    Savory eggs in a comforting almond flour crust. These dairy-free quiche cups make for a delicious, whole30 appetizer or grab-and-go breakfast.
    5 from 7 votes
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 40 minutes mins
    15 minutes mins
    Total Time 1 hour hr 10 minutes mins
    Course Breakfast
    Cuisine American
    Servings 6
    Calories 339 kcal

    Video

    Ingredients
      

    Crust

    • ⅓ cup coconut oil measured solid
    • 1.75 cups almond meal
    • 1 teaspoon garlic powder
    • ½ teaspoon sea salt
    • 1 egg white

    Quiche

    • 2 cremini mushrooms chopped small
    • ⅛ cup chopped sundried tomatoes in oil
    • ¾ cup spinach about 1 small handful, chopped small
    • 3 eggs one being the egg from the egg white used above
    • ⅛ cup nutritional yeast for topping
    • 1 teaspoon baking powder
    • ⅛ cup salsa

    Instructions
     

    Prepare The Crust

    • Preheat the oven to 350. Melt coconut oil and add all ingredients together in a big bowl. Mix well until sticky
    • Line a muffin tin with silicone cups and use your hands, divide the mixture up between the cups. Firmly press the crust in, making sure it's not too thin anywhere and it coming up the sides.
    • Bake for 13-15 minutes. When you pull them out the bottom of the cups will look under done. Leave them in the tray to cool (at least ten minutes) and they will harden slightly.

    Prep The Eggs

    • Combine all ingredients in a large bowl and whisk together.
    • Make sure all the veggies are coated in egg. Divide the mixture evenly out into the almond meal cups. Try to keep the mixture centered.
    • Bake for 21-23 minutes (still at 350 degrees) until eggs look cooked and slightly crisped on the top.
    • Remove from oven, and let cool in the muffin pan for ten minutes.

    Notes

    • Make sure to press the crust into the muffin tins firmly into the muffin tin and ensure that any area isn't too thin. Take your time and use your hands.
    • Use silicone muffin cups instead of pressing the crust directly into a muffin tin (even if it's greased!).
    • The almond flour crust is sticky and firms up well so the mini quiche does hold together. However, getting the mushroom and spinach quiche out of the tray is tedious and everything falls apart. With the muffin cups they just pop out and you're good to go.
    • The recipe uses a regular muffin tin, not a mini muffin tin.
    • Store leftover quiche cups in the fridge for up to 4 days or place them in the freezer for up to a month.
    Disclaimer:

    Nutrition values are estimates only, using online calculators. Please verify using your own data"

    Nutrition

    Calories: 339kcalCarbohydrates: 10gProtein: 11gFat: 31gSaturated Fat: 12gCholesterol: 82mgSodium: 282mgPotassium: 292mgFiber: 4gSugar: 2gVitamin A: 516IUVitamin C: 2mgCalcium: 123mgIron: 2mg
    Keyword almond meal, baby shower, briday shower, brunch, coconut oil, eggs, mothers day, mushrooms,, party
    Have You Tried This Recipe?Please leave a star rating and comment below. Mention @fitasamamabear or tag #fitasamamabear!

     

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      2 Minute Protein Pancake Bowl (Dairy and Gluten Free)
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    • Protein pancakes stacked on a white plate topped with coconut whipped cream and blueberries.
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    • Two ramekins of baked yogurt with blueberries in a bowl with a spoon
      Baked Yogurt [High Protein]

    Comments

    1. Amy Blake says

      March 08, 2017 at 9:41 am

      I love making quiche for dinner for my family, my kids are going to love these!

      Reply
      • fitasamamabear says

        March 08, 2017 at 5:01 pm

        Mmm I think I could eat quiche just about any time of the day haha I hope you're kids enjoy them! I love everything "bite sized" 🙂

        Reply
    2. Bron says

      June 12, 2020 at 5:09 pm

      5 stars
      These are so yummy!! Will make again for sure.

      Reply
      • fitasamamabear says

        June 13, 2020 at 5:56 pm

        Yay! I'm so happy you liked them! I ate a bazillion when making them lol

        Reply
    3. Vanessa says

      June 17, 2020 at 9:57 pm

      5 stars
      I have been having a bit of a breakfast rut lately and it just so happens that I have all these ingredients - meant to be!!

      Reply
      • fitasamamabear says

        June 17, 2020 at 11:13 pm

        Omg too amazing!! I love when it actually works out that way and you're not scrambling to sub everything haha enjoy them!

        Reply
    4. Meena Agarwal says

      June 17, 2020 at 10:00 pm

      5 stars
      This looks delicious! We love quiche for a weekend breakfast.

      Reply
      • fitasamamabear says

        June 17, 2020 at 11:13 pm

        It's honestly such a tasty protein hit! I love everything bite-size too lol

        Reply
    5. Kristen says

      June 19, 2020 at 10:21 pm

      5 stars
      These are perfect! I’m literally making mini fritattas to put in the freezer as we speak so I’m going to try and add this crust to a few and make quiche - yum!

      Reply
      • fitasamamabear says

        June 20, 2020 at 12:37 am

        Omg yes! I love keeping a stash in the freezer- makes snacks or quick breakfast sooooo much easier haha.

        Reply
    6. Sharon says

      June 22, 2020 at 4:48 am

      5 stars
      This recipe is exactly what I needed! I am finding myself sensitve to oatmeal and need a grain free breakfast alternative. I love this can be made ahead and thanks for the excellent reheating tips. 🙂

      Reply
      • fitasamamabear says

        June 22, 2020 at 10:30 am

        Ah yay! Glad if gives you another idea! I'm also a scramble addict so we do a lot of those.. or chia pudding lol.

        Reply
    7. nancy says

      March 14, 2022 at 3:53 pm

      5 stars
      we make these every sunday as meal prep for the week - perfect on the go breakfast

      Reply
      • fitasamamabear says

        March 14, 2022 at 8:41 pm

        Yes! It's nice knowing you have something on hand!

        Reply
    8. Donny says

      March 16, 2022 at 5:40 pm

      5 stars
      Now that I'm back working in the office, this is perfect for breakfast! So easy to make and eat before work.

      Reply
      • fitasamamabear says

        March 18, 2022 at 11:41 am

        Yes! They're such a great make ahead healthy option!

        Reply
    5 from 7 votes

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    Welcome!

    I'm Shelby, a Certified Strength & Nutrition Coach who has spent the last 10 years helping women feel more comfortable in their skin though home strength training and healthy food- no diets, no shortcuts

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