Ingredients (1 Serving)
- 2 large eggs
- 1/4 cup milk (dairy or unsweetened plant-based milk)
- 1/4 cup shredded Parmesan cheese
- Pinch of salt
- Pinch of black pepper
- Optional: 1 tbsp chopped chives, spinach, or diced bell peppers
Instructions
- Lightly grease a microwave-safe mug, ramekin, or small bowl.
- Crack the eggs into the dish and whisk until smooth.
- Add milk, Parmesan cheese, salt, pepper, and any optional vegetables.
- Mix well.
- Microwave on high for 2–3 minutes, checking after 2 minutes. The quiche is ready when the center is set.
- Let stand for 1 minute before serving.
- Enjoy warm on its own or with a side salad.
Nutrition Information (Approximate Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 240 |
| Protein | 19g |
| Total Fat | 16g |
| Saturated Fat | 8g |
| Carbohydrates | 4g |
| Fiber | 0g |
| Sugars | 3g |
| Net Carbs | 4g |
| Sodium | 500mg |
| Calcium | 35% DV |
Nutrition may vary depending on the milk and cheese used.
Allergen Information
Contains:
- Eggs
- Milk/Dairy (if using dairy milk and Parmesan)
May be Nut-Free:
- The recipe contains no nuts by default.
- If using plant-based milk, check the label. Almond milk contains tree nuts; oat and soy milk typically do not.
Q&A
Q: Can I make this dairy-free?
A: Yes. Use a dairy-free cheese alternative and a plant-based milk such as oat or soy milk.
Q: Can I bake it instead of microwaving?
A: Absolutely. Bake at 180°C (350°F) for 12–15 minutes or until set.
Q: Can I add vegetables?
A: Yes! Spinach, mushrooms, bell peppers, onions, and tomatoes work great.
Q: How do I know it’s done?
A: The center should be firm and no longer liquid when gently shaken.
Q: Can I meal prep this?
A: Yes. Store in an airtight container in the refrigerator for up to 3 days and reheat before serving.
Q: Is this keto-friendly?
A: Yes. With only about 4g net carbs per serving, it’s suitable for most low-carb and keto eating plans.
Q: Can I freeze it?
A: Yes. Cool completely, wrap well, and freeze for up to 2 months.