Tuna Mini Quiches

Perfectly portable and irresistibly savory, these Tuna Mini Quiches are the ultimate make-ahead snack or light meal. Packed with protein from canned tuna and eggs, vibrant bursts of flavor from sautéed spinach, onion, and fresh parsley, and the gooey richness of melted cheddar cheese, these bite-sized delights are both nutritious and satisfying. The addition of baking powder ensures a fluffy texture, while a flaky golden top adds a touch of indulgence. Ready in just 35 minutes, these quiches are ideal for meal prep, lunchboxes, or as an elegant appetizer. Plus, they’re versatile enough to be enjoyed warm out of the oven or chilled as an on-the-go snack. Simply bake, store, and savor!

Nutriscore Rating: 63/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 12

Ingredients

• 185 grams Canned tuna
• 4 large Eggs
• 120 ml Milk
• 100 grams Cheddar cheese, shredded
• 30 grams All-purpose flour
• 50 grams Spinach, chopped
• 1 small Onion, finely chopped
• 1 teaspoon Baking powder
• 2 tablespoons Parsley, chopped
• 1 teaspoon Olive oil
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 as needed Non-stick cooking spray

Directions

Step 1

Preheat your oven to 180°C (350°F). Spray a 12-cup muffin tin with non-stick cooking spray and set aside.

Step 2

Drain the canned tuna thoroughly and flake it with a fork into small pieces. Set aside.

Step 3

In a medium skillet, heat the olive oil over medium heat. Sauté the finely chopped onion until soft and translucent, about 3-4 minutes. Add the chopped spinach and cook for another 2 minutes until wilted. Remove from heat and let cool slightly.

Step 4

In a large mixing bowl, whisk together the eggs, milk, and parsley. Gradually whisk in the flour and baking powder to create a smooth batter. Season with salt and black pepper.

Step 5

Stir the flaked tuna, sautéed onion and spinach mixture, and shredded cheddar cheese into the egg batter until evenly combined.

Step 6

Divide the mixture evenly among the prepared muffin tin cups, filling each about 3/4 full.

Step 7

Bake in the preheated oven for 18-20 minutes, or until the quiches are puffed and golden brown on top.

Step 8

Remove the muffin tin from the oven and let the mini quiches cool in the tin for 5 minutes. Then carefully transfer them to a wire rack to cool slightly before serving.

Step 9

Serve warm or allow the mini quiches to cool completely for meal prep or on-the-go snacks. Store in an airtight container in the fridge for up to 3 days.

Nutrition Facts

Serving size	789.4 grams (789.4g)

Amount per serving	% Daily Value*
Calories	1248

Total Fat 70.40g	90%
Saturated Fat 31.90g	160%
Polyunsaturated Fat 1.40g
Cholesterol 928mg	309%
Sodium 3190mg	139%
Total Carbohydrate 45.60g	17%
Dietary Fiber 3.70g	13%
Total Sugars 10.10g
Protein 107.80g	216%

Vitamin D 388IU	1940%
Calcium 1096mg	84%
Iron 10mg	54%
Potassium 1590mg	34%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 50.8%

Protein: 34.6%

Carbs: 14.6%