Breakfast Made Easier

Eggs in Muffin Tin

Article written by Carol Schwarz (, MS, RD, Extension Educator in Buffalo County.

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Mornings can be hectic, as everyone gets ready for a new day. Here are a few tips for parents and caregivers:

  • Schedule enough time for breakfast so children can eat without pressure.
  • Make sure your children get enough sleep so they are well rested and willing to sit down for a well-balanced breakfast.
  • Place boxes of cereal, bowls and silverware on the table the evening before to save time in the morning.
  • If there is no spare time in the morning plan grab-and-go breakfasts, such as hard-boiled eggs, yogurt, sliced fruit, mini quiche cups, or homemade muffins.

These mini quiche cups are easy to prepare. They can even be prepared the night before and reheated in the morning for a quick and nutritious breakfast.

Mini Quiche Cups

2 eggsMini Quiche Cups

2/3 cup low-fat milk
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 green onion, gently rubbed under cold running water
1 cup cooked vegetable(s) and/or cooked meat (such as broccoli, potato, mushroom, bell pepper, bacon, ham, sausage)
1/4 - 1/2 cup shredded low-fat cheese

  1. Wash hands with warm water and soap.
  2. Preheat the oven to 350°F. Spray mini muffin cups liberally with cooking spray and set aside.
  3. Crack eggs separately into a small bowl then pour into a larger bowl. Wash hands with warm water and soap.
  4. Add the milk, salt and pepper to the eggs; beat until blended.
  5. Finely chop the green onion, vegetable(s) and/or meat.
  6. In a medium bowl, combine the onion, vegetable(s), meat and cheese. Divide evenly into each muffin cup.
  7. Pour egg mixture over vegetable(s), meat and cheese.
  8. Bake for 15 - 17 minutes or until filling is puffed and golden. Remove from oven. Cool for a few minutes, then carefully lift out and transfer to a wire rack. Serve warm or cold.
  9. Store leftover mini quiches in a covered container in the refrigerator or freezer.
Makes 18 mini quiche cups. Each quiche cup contains 73 calories, 3.7 grams fat, 3.8 grams carbohydrate, 223 milligrams and 6.2 grams protein. Recipe analysis done using broccoli and low-fat Mozzarella cheese.
Source: recipe adapted from What's Cooking? USDA Mixing Bowl

Source: American Academy of Pediatrics