Good quiches come in small packages! The usual wheat-based crust is replaced by heavenly hash browns, and the portion-size guesswork is replaced by mini-magic in this gluten-free, vegan-friendly recipe.

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  • Preparation Time

    20 minutes
  • Cooking Time

    37-45 minutes
  • Difficulty Rating

  • Health Level

  • Serves



  1. 4 small potatoes (total 1¼ lb. / 570 g), well-scrubbed and shredded
  2. 4 Tbsp. / 60 ml olive oil
  3. ¼ tsp. / ½ g seasonings of choice (garlic, herbs, and spices)
  4. 1½ cup / 6 oz / 168 g hard cheese, grated or:
    • baked nut cheese, crumbled
  5. 6 eggs, preferably organic pastured or omega-3 or:
    • ¾ cup / 90 g chickpea flour whisked with ¾ cup / 180 ml water
  6. 3 Tbsp. / 40 ml full-fat unsweetened yogurt, coconut or dairy (preferably organic pastured)
  7. 1 cup / 100 g vegetables of choice, shredded (carrot, celery and leaves, sweet pepper, kale, spinach, chard, onion, leek, mushroom, etc.)


  1. Preheat oven to 400°F/200°C. Brush a small amount of the oil on the insides of 6 standard muffin pan cups or ramekins; set the rest of the oil aside.
  2. Blend the first two ingredients plus one-half of the seasonings and one-third of the cheese together in a large mixing bowl.
  3. Scoop about ½ cup of the mixture into each oiled muffin cup or ramekin, pressing onto the bottom and walls (including a little over) to form a nest.
  4. Bake in preheated oven for 25-30 minutes until just turning golden brown on the bottom and edges.
  5. Scramble the eggs or chickpea batter together with the yogurt and remaining seasonings.
  6. Divide the mixture evenly among the muffin tins, filling each about ¾ full.
  7. Add the vegetables, then top with remaining cheese.
  8. Bake for 12-15 minutes, until the cheese has melted or lightly browned, and the egg/chickpea mixture is cooked through (check with a toothpick).
Can be made ahead, frozen, and reheated before serving. Serving size:1 mini-quiche (1/6 recipe) Exchanges per Serving: 1 Carb, 1 Protein, 1 Fat

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Comments 26

    • Hi, Cathy. Our system is not yet set up for something like that, but you can still use the exchanges to fit it into your menu. Compare those at the end of the recipe to those allotted to you for meals – you can see the latter by clicking on the “Exchange mode” icon in the toolbar above your menu. The match doesn’t have to be perfect.

  1. Just now checking out the menus. Some look like I would have the things to make it with. Others I will have to spend excess money on all of the new items it will take to make some of the receipes.

    • Hi, giraffes. Those are exchanges, which are units of nutrients that can be used to build menus. You can see the exchanges allotted to you for each meal and day by clicking on “Exchange mode” in the toolbar above your finished menu. The nutritional values of exchanges are as follows:
      1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
      1 protein exchange = 7 grams of protein + up to 5 grams of fat
      1 fat exchange = 5 grams of fat
      1 fruit exchange = 15 grams of carbohydrates
      1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
      1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
      1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat

  2. Hi.
    It’s not clear weather to add the chickpea flour to the potatoes, or to the egg mixture, (or both?…..)
    Please make directions more clear because I really want to make these quiches.
    Thank you,

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