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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.
Quick Quiche in a Mug Recipe
Ingredients
- 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
Instructions
- 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
Nutrition information is automatically calculated, so should only be used as an approximation.
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Please send me recipes on gluten-free free. Thanks
Were there any recipes you were looking for in particular Connie? I have a lot recipes to choose from here on my blog.
xo,
Carol
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!
Hi Kristin,
Yes that should be fine. Enjoy!
xo,
Carol
Kristin,
Carnation makes a dairy free “milk” for cooking and baking. It’s pricey but good!
Look on the shelves with the regular, evaporated milk.
Awesome recipe