Low Calorie Mini Mushroom Quiche (Easy, Savory & Perfect for Meal Prep!)

You know those days when you want something warm, filling, and comforting, but don’t want to overdo it on calories? That’s exactly when I reach for this Low Calorie Mini Mushroom Quiche recipe. These flaky, veggie-packed quiches are one of my go-to’s for brunches, quick weekday breakfasts, or even light dinners paired with a salad.

They’re surprisingly easy to make and totally customizable. Plus, the mini size helps with portion control (and they’re so darn cute!). Whether you’re new to making quiche or just want a lighter version, you’ll love this recipe.

Why You’ll Love This Low Calorie Mini Mushroom Quiche Recipe

• Simple ingredients you probably already have
• Made from scratch (yes, even the crust!)
• Each one is under 200 calories
• Kid-friendly and vegetarian
• Great for meal prep or freezer-friendly breakfasts

These are the kind of recipes that make healthy eating feel joyful—not like a chore.

Ingredients You’ll Need for Mini Mushroom Quiche

For the Crust

• 1/2 tsp salt
• 1 cup all-purpose flour (I use King Arthur)
• 1/4 cup ice-cold water
• 1/4 cup olive oil

For the Filling

• Salt and pepper to taste
• 4 large eggs
• 4 oz Swiss cheese, shredded
• 1/2 cup half-and-half (or whole milk for fewer calories)

And For the Vegetables

• 2 garlic cloves, minced
• 6 to 8 oz baby bella mushrooms, thinly sliced
• 1/2 cup diced yellow onion

💡 TIP: You can use spinach, red bell pepper, or even leftover roasted veggies to switch it up.

How to Make Low Calorie Mini Mushroom Quiche (Step-by-Step)

Step 1: Prep the Oven and Veggies

1. Preheat your oven to 350°F (175°C).
2. Slice mushrooms, dice onion, and mince garlic.
3. Set veggies aside.

Step 2: Make the Tart Crust

1. In a bowl, combine flour and salt.
2. In another small bowl, whisk together olive oil and water until thickened.
3. Add the wet mixture into the flour and stir gently—do not overmix.
4. Divide the dough into 4 equal parts.
5. Press each into a mini tart pan or muffin tin.

👩‍🍳 My Trick: Use your fingertips to press the dough thin—this gives you that flaky-but-light crust.

And for Step 3: Sauté the Veggies

1. In a skillet over medium heat, add a drizzle of olive oil.
2. Add mushrooms and onions, cook until softened (about 6–7 minutes).
3. Add garlic in the last minute to avoid burning.
4. Season with salt, pepper, and a touch of garlic powder if desired.

Step 4: Whisk the Egg Mixture

1. In a medium bowl, beat eggs until yolks and whites are fully combined.
2. Add half-and-half and whisk until smooth.
3. Add a small pinch of salt and pepper.

And Step 5: Assemble the Quiches

1. Divide the veggie mixture between the prepared crusts.
2. Top each with shredded cheese.
3. Pour egg mixture over each tart—just until full but not overflowing.

Optional Add-In: Sprinkle a bit of fresh thyme or parsley on top for flavor and color.

Step 6: Bake and Serve

1. Bake at 350°F for 30–35 minutes.
2. Look for golden edges and a firm center—no jiggle.
3. Let cool for 5 minutes before removing from pans.

Serve warm, or store in the fridge for up to 5 days. These reheat beautifully in the microwave or oven.

Make It Your Own: Variations to Try

• Crustless Version: Use a greased muffin tin and skip the crust.
• Cheese Swap: Try feta, goat cheese, or low-fat cheddar.
• Add Protein: Mix in cooked turkey bacon, crumbled tofu, or diced ham.
• No Swiss? Use reduced-fat mozzarella or parmesan.

What to Serve with Mini Quiche

These mini mushroom quiches are tasty on their own or with a few light sides:

• Mixed greens with vinaigrette
• Sliced avocado and tomato salad
• Breakfast Oatmeal Cupcakes
• Spinach Feta Breakfast Frittata
• Mini Bacon Chives Cheese Balls

FAQs: Everything You’ve Wondered About Low Calorie Mini Quiche

How many calories are in a mini mushroom quiche?
On average, each mini quiche has 150–170 calories, depending on the crust and cheese you use.

Can I make these without a crust?
Absolutely! They hold up great as mini crustless quiches.

Are mushrooms good for weight loss?
Yes! Mushrooms are low in calories and high in antioxidants and nutrients.

Can I freeze these mini quiches?
Yes—wrap tightly and freeze for up to 2 months. Reheat in the oven or air fryer.

Can I use puff pastry or store-bought crust?
Of course! Puff pastry adds calories but makes a buttery, flakier bite.

Are these good for keto or low-carb?
Go crustless and use low-carb cheese for a keto-friendly version.

How long do they last in the fridge?
Up to 5 days in an airtight container.

Final Thoughts: Light, Savory, and So Worth Making

These Low Calorie Mini Mushroom Quiches are my secret weapon for staying on track while still enjoying what I eat. They’re great for hosting, meal prep, or just treating yourself to something homemade and wholesome.

Let me know if you try them—tag me @ritzyrecipes and share your quiche photos. I love seeing your kitchen wins!

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