Name: Mini Pumpkin Quiche with Blue Cheese
Prep time: 20 min
Cook time: 40 min
Yield: 8 servings
Ingredients: pumpkins (small); eggs (large); unsweetened coconut milk; ground pepper; salt; white onions; blue cheese; cheddar cheese

RELATED RECIPES

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Chive Veggie Bake

Mini Pumpkin Quiche with Blue Cheese

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60 minutes

8 servings

Adjust servings

Yields 24 mini quiches

dairy-free

(?)

Has dairy from:

blue cheese
cheddar cheese

gluten-free

(?)

Has gluten from:

all-purpose flour

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

(?)

Not vegan due to:

egg (large)
blue cheese
cheddar cheese

vegetarian

(?)

Not vegetarian due to:

egg (large)

pescatarian

paleo

(?)

Not paleo due to:

blue cheese
cheddar cheese
all-purpose flour

This recipe has no customizations.

Bon Appétit

This recipe fits right into a balanced diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 6.7% of RDA
• Calories: 20.1% of RDA
• Carbs: 9.4% of RDA
• Fat (total lipid): 45.0% of RDA
• Fiber: 8.2% of RDA
• Fructose: 0.2% of RDA
• Protein: 14.5% of RDA
• Sodium: 39.7% of RDA
• Sugar: 10.0% of RDA

• Vitamin A (IU): 245% of RDA
• Vitamin B6: 40.3% of RDA
• Vitamin C: 4.0% of RDA
• Iron: 7.0% of RDA
• Magnesium: 13.0% of RDA
• Manganese: 67.1% of RDA
• Niacin: 24.6% of RDA
• Potassium: 12.9% of RDA
• Zinc: 12.7% of RDA

If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.

MACROS

Carbohydrate

25.9

Calories

403

Fiber

2.29

Iron

1.33

Protein

16.3

Sodium

536

Sugars

3.13

Fat (total lipid)

27.5

MAIN RECIPE INGREDIENTS

Amount

Measure

Adjust

Ingredient

whole

pumpkin (small)

pie pumpkin, ~1-2 lbs. the smallest you can find.

whole

eggs (large)

1/2

cups

unsweetened coconut milk

any non dairy milk will work.

1/8

tsp

ground pepper

1/8

tsp

salt

1/4

cups

white onions

diced.

1/2

cups

blue cheese

crumbles.

1/2

cups

cheddar cheese

grated.

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INGREDIENTS FOR: QUICHE/TART CRUST

Amount

Measure

Ingredient

cup

all-purpose flour

1/2

tsp

salt

1/4

cups

olive oil

1/4

cups

water

Ice water - just make sure it's extremely cold.

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PREPARATION

HOW TO PREPARE THE MINI QUICHE CRUST

Follow the steps in the dependent recipe to make the quiche crust.

Preheat oven to 375 F.

In a small muffin tin (24 slots), lightly coat each slot with olive oil spray. Evenly distribute the tart crust into each muffin slot and puncture the bottoms a few times with a fork.

PREPARING THE FILLING

Whisk eggs, milk, pepper and sea salt until thoroughly combined and a little fluffy.

Pour egg mixture into the crusts and add onions in dollops all around the quiche.

Arrange the pumpkin slices in an attractive pattern then add small dollops of blue cheese in a random pattern.

BAKING

Bake for 35 minutes or until eggs are puffed up and mostly set.

Allow to cool for 10 minutes. Serve hot, cold, or at room temperature.

DEPENDENT RECIPES:

Quiche/Tart Crust

This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 403

Protein 16.3 g

Carbohydrates 25.9 g

Iron 1.33 mg

Fiber 2.29 g

Calcium 66.9 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.