Gluten-Free Quick Quiche

Quick Quiche in a Mug Recipe

Did you know that eating a protein rich breakfast can help you feel fuller and cut cravings throughout the day? Yep, apparently the brain messages responsible for telling you to eat chocolate cake or candy bars at 3 pm are reduced by protein. Who knew? This Quick Quiche in a Mug Recipe might help.

Now, I am not opposed to the idea of eating (gluten free) chocolate cake at 3 pm but if I do it I want to do it because I really want the cake not because my brain is telling me to.

One of the simplest and least expensive ways to pack protein into your breakfast is with eggs. And just one egg provides women with 14 percent of their daily required protein intake.

Now I will be the first to admit that the idea of heating up the stove, getting out a skillet, and cooking up eggs on a busy Wednesday morning, then washing up the skillet, the dishes … well it can be a bit daunting, especially if my morning caffeine hasn’t kicked in yet.

My solution? This Quick Quiche recipe. Simple, fast, and you cook and eat in one dish – a mug.

This recipe is really more of a guideline. You can switch it up with your favorites. Just start with a couple cage-free eggs (I like Nature’s Yoke) and some milk or dairy-free milk and from there – just mix in what you like and have on hand then microwave it for about a minute.

Gluten-Free-Quick-Quiche-Recipe

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Gluten-Free Quick Quiche
Quick Quiche in a Mug Recipe
Prep Time
5 mins
Cook Time
1 min
Total Time
6 mins
 
Course: Breakfast
Cuisine: French
Servings: 1 person
Calories: 298 kcal
Author: Carol Kicinski
Ingredients
  • 1 teaspoon butter or dairy free butter
  • 2 large cage-free eggs
  • 2 tablespoons milk or dairy free milk
  • 6 grape tomatoes halved
  • 1 tablespoon grated cheese of your choice optional
  • 1 tablespoon chopped ham
  • 1 teaspoon fresh herbs minced (chives, parsley, basil, etc.)
  • Pinch kosher salt and freshly ground black pepper
Instructions
  1. Put the butter in a microwavable mug and microwave on high power for about 10 seconds or until melted. Add the eggs, milk, tomatoes, cheese, ham, herbs, salt, and pepper. Whisk with a fork to combine. Microwave for another minute or until the egg is set.
  2. Eat immediately.
Nutrition Facts
Quick Quiche in a Mug Recipe
Amount Per Serving
Calories 298 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 7g 35%
Cholesterol 353mg 118%
Sodium 475mg 20%
Potassium 439mg 13%
Total Carbohydrates 7g 2%
Dietary Fiber 1g 4%
Sugars 5g
Protein 20g 40%
Vitamin A 33%
Vitamin C 16.9%
Calcium 21.3%
Iron 12.6%
* Percent Daily Values are based on a 2000 calorie diet.

The views and opinions expressed on this blog are purely the blog owner’s. This blog accepts free manufacturers samples and forms of cash advertising, sponsorship, paid insertions or other forms of compensation. Affiliate links may be included in this post.

Disclaimer: All nutrition facts on Simply Gluten Free are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
Have you tried this recipe? Give it a star rating and let us know your thoughts in the Ratings & Reviews section below.
Tags: Eggs Gluten-Free Gluten-Free Recipes Ham Microwavable Mug Optionally Dairy Free Quiche
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  1. Connie
    September 15, 2015

    Please send me recipes on gluten-free free. Thanks

    1. Carol Kicinski
      September 16, 2015

      Were there any recipes you were looking for in particular Connie? I have a lot recipes to choose from here on my blog.
      xo,
      Carol

  2. kristin
    November 2, 2016

    can you leave the milk out of this recipe? I am trying to do dairy-free and substituted almond milk, but it came out very liquidy… thanks!

    1. Carol Kicinski
      November 11, 2016

      Hi Kristin,
      Yes that should be fine. Enjoy!
      xo,
      Carol

    2. Denise
      September 20, 2019

      Kristin,
      Carnation makes a dairy free “milk” for cooking and baking. It’s pricey but good!
      Look on the shelves with the regular, evaporated milk.

  3. Dara Trotter
    December 29, 2018

    Awesome recipe

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