Gluten Free Quick Quiche

Quick Quiche in a Mug Recipe

Did you know that eating a protein rich breakfast can help you feel fuller and cut cravings throughout the day? Yep, apparently the brain messages responsible for telling you to eat chocolate cake or candy bars at 3 pm are reduced by protein. Who knew? This Quick Quiche in a Mug Recipe might help.

Now, I am not opposed to the idea of eating (gluten free) chocolate cake at 3 pm but if I do it I want to do it because I really want the cake not because my brain is telling me to.

One of the simplest and least expensive ways to pack protein into your breakfast is with eggs. And just one egg provides women with 14 percent of their daily required protein intake.

Now I will be the first to admit that the idea of heating up the stove, getting out a skillet, and cooking up eggs on a busy Wednesday morning, then washing up the skillet, the dishes … well it can be a bit daunting, especially if my morning caffeine hasn’t kicked in yet.

My solution? This Quick Quiche recipe. Simple, fast, and you cook and eat in one dish – a mug.

This recipe is really more of a guideline. You can switch it up with your favorites. Just start with a couple cage-free eggs (I like Nature’s Yoke) and some milk or dairy-free milk and from there – just mix in what you like and have on hand then microwave it for about a minute.

Gluten Free Quick Quiche Recipe

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Gluten Free Quick Quiche
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Quick Quiche in a Mug Recipe

Prep Time5 mins
Cook Time1 min
Total Time6 mins
Course: Breakfast
Cuisine: French
Servings: 1 person
Calories: 298kcal
Author: Gluten Free & More


  • 1 teaspoon butter or dairy free butter
  • 2 large cage-free eggs
  • 2 tablespoons milk or dairy free milk
  • 6 grape tomatoes halved
  • 1 tablespoon grated cheese of your choice optional
  • 1 tablespoon chopped ham
  • 1 teaspoon fresh herbs minced (chives, parsley, basil, etc.)
  • Pinch kosher salt and freshly ground black pepper


  • Put the butter in a microwavable mug and microwave on high power for about 10 seconds or until melted. Add the eggs, milk, tomatoes, cheese, ham, herbs, salt, and pepper. Whisk with a fork to combine. Microwave for another minute or until the egg is set.
  • Eat immediately.


Nutrition Facts
Quick Quiche in a Mug Recipe
Amount Per Serving
Calories 298 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 7g35%
Cholesterol 353mg118%
Sodium 475mg20%
Potassium 439mg13%
Carbohydrates 7g2%
Fiber 1g4%
Sugar 5g6%
Protein 20g40%
Vitamin A 1650IU33%
Vitamin C 13.9mg17%
Calcium 213mg21%
Iron 2.3mg13%
* Percent Daily Values are based on a 2000 calorie diet.

The views and opinions expressed on this blog are purely the blog owner’s. This blog accepts free manufacturers samples and forms of cash advertising, sponsorship, paid insertions or other forms of compensation. Affiliate links may be included in this post.

Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
Have you tried this recipe? Give it a star rating and let us know your thoughts in the Ratings & Reviews section below.
Tags: Eggs Gluten-Free Gluten-Free Recipes Ham Microwavable Mug Optionally Dairy Free Quiche
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  1. Connie
    September 15, 2015

    Please send me recipes on gluten-free free. Thanks

    1. Gluten Free & More
      September 16, 2015

      Were there any recipes you were looking for in particular Connie? I have a lot recipes to choose from here on my blog.

  2. kristin
    November 2, 2016

    can you leave the milk out of this recipe? I am trying to do dairy-free and substituted almond milk, but it came out very liquidy… thanks!

    1. Gluten Free & More
      November 11, 2016

      Hi Kristin,
      Yes that should be fine. Enjoy!

    2. Denise
      September 20, 2019

      Carnation makes a dairy free “milk” for cooking and baking. It’s pricey but good!
      Look on the shelves with the regular, evaporated milk.

  3. Dara Trotter
    December 29, 2018

    Awesome recipe

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