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I hate those mornings when you rush out the front door with no breakfast – only to realize on your way to the office that you also forgot your lunch in the fridge. Nice – real nice. This happens to me at least twice a week, and it got so annoying that I finally started doing something about it. I know breakfast is the most important meal of the day, and there has been some substantial research showing people who eat protein packed breakfasts within 30 minutes of waking burn more calories throughout the day and jump start their metabolism in the process.

Protein packed breakfast quiche cups by siiri sampson

Copyright 2013 Siiri Sampson. All rights reserved.

But who wants to eat the things that are “good for you”? If you’re going to the trouble of doing something good for your body, you might as well make it taste good, right?! So, in the interest of saving time, having breakfasts for the whole week, and simultaneously giving myself the chance of burning more calories, I started making breakfast quiche cups on Sunday nights. One batch will make about a dozen and a half, and once you start doing it, your imagination will come up with endless variations that’ll have you experimenting into at least next month. Here’s one variation to get you started.

Siiri’s Mini Breakfast Quiche Cups


Ingredients Calories Carbs Fat Protein Sugar Sodium
Broccoli – Raw, 2 spear (about 5″ long) 21 4 0 2 1 20 Ico_delete
Kroger – Large Egg, 16 egg 1,120 0 80 96 0 1,120 Ico_delete
Generic – Small Potato (138g) With Skin, Raw, 1.5 small potato 192 44 0 5 3 21 Ico_delete
Generic – 1% Low Fat Milk, 1 cup 110 12 3 8 12 130 Ico_delete


Per Serving: Calories: 60 Carbs: 3 Fat: 3 Protein: 5 Sugar: 1 Sodium: 54


  1. Dice the broccoli and potatoes and saute in a pan until tender.
  2. Mix all ingredients together.
  3. Pour into silicone baking cups or greased muffin tin.
  4. Bake at 350 for 30 minutes.

I have also made these without the broccoli, but adding some sauteed onions and a tablespoon of taco seasoning with some shredded cheddar on top for a Southwestern version. And of course, you can basically add in anything you want with the above serving as your blank, protein packed canvas….Delicious!

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