Motion Mom

Healthy Living for Active Families

Swiss Chard & Caramelized Onion Mini Quiches

If your family is anything like ours you are seriously rushing in the morning. Breakfast can sometimes take a backseat when there are dozens of things to remember and do to get the day started. We, so often, turn to pre-made croissants and frozen waffles in our house. Don’t get me wrong, I love croissants and waffles, and the morning is by far the best time to eat carbohydrates, but I do try really hard to make sure we are also getting lots of nutrients and a good amount of protein to fight off those hunger pangs. These mini quiches can be made ahead and are chock full of nutrients like:

  • Lean Protein
  • Vitamin A
  • Vitamin C
  • Potassium
  • Magnesium

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Importance of Breakfast

You’ve probably heard that breakfast is the most important meal of the day, but how important is it really? Breakfast is so named because it is literally breaking the fast you took over the night as you slept. Your body needs energy to get you going in the morning and sustain you throughout the day until your next meal.

When it comes to children, breakfast keeps kids from becoming tired or irritable. It helps them become more naturally active and more likely to play. People who eat breakfast tend to be able to maintain weight better than those who don’t and consume less overall and eating as soon as you wake up gets your metabolism moving first thing.

In the end if you want your (or your child’s) brain to function at it’s highest capacity and to have energy to get things done, then breakfast is essential. Easy, make-ahead recipes like this one are lifesavers for days when time is tight. 

 

Swiss Chard and Caramelized Onion Mini Quiches
Serves 12
Easy, pre-made, personal sized quiches full of nutrients to start your day!
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
82 calories
2 g
100 g
6 g
6 g
2 g
69 g
342 g
1 g
0 g
3 g
Nutrition Facts
Serving Size
69g
Servings
12
Amount Per Serving
Calories 82
Calories from Fat 50
% Daily Value *
Total Fat 6g
9%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 100mg
33%
Sodium 342mg
14%
Total Carbohydrates 2g
1%
Dietary Fiber 1g
2%
Sugars 1g
Protein 6g
Vitamin A
33%
Vitamin C
13%
Calcium
8%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 6 eggs
  2. 1 cup mozzarella cheese
  3. 1 Tablespoon olive oil
  4. 1 medium yellow onion, diced
  5. 1 bunch swiss chard. chopped finely
  6. 1 tsp salt
  7. 1/2 tsp pepper
Instructions
  1. Spray muffin pan with cooking oil. Heat oven to 375 degrees Fahrenheit. Heat skillet to medium high heat and add olive oil. Add onions to skillet and sauté for about 2 minutes. Add the swiss chard and cook for an additional minute or two until wilted.
  2. Meanwhile beat eggs with cheese, salt and pepper in a medium bowl. Add onions and swiss chard and mix. Portion out mixture evenly into muffin pan. Bake at 375 degrees for 10-15 minutes or until muffins are fully cooked through and egg is hard.
beta
calories
82
fat
6g
protein
6g
carbs
2g
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Motion Mom http://www.motionmom.com/

4 Comments

  1. Love new uses for swiss chard. It’s such a summer staple in our house and these quiches are the perfect savory breakfast!

  2. Oh wow! I looooove pretty much anything with caramelized onions, and I really love Swiss card, too! These little quiche are adorable, healthy, and make the perfect morning (or afternoon!) treat! Nice!

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