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    Home » Lunches and quick-cook meals

    By Emily Leary. Last updated Apr 14, 2022. Green links are Amazon links. As an Amazon Associate I earn from qualifying purchases.

    Pepper quiche cups (low carb)

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    These pepper quiche cups are a gorgeous twist on the traditional quiche, which swaps out the pastry for peppers and fills them with a classic mix of eggs, milk, cheese, made extra special with a pinch of sage.

    A gorgeous twist on the traditional quiche, which swaps out the pastry for peppers and fills them with a classic mix of eggs, milk, cheese, made extra special with a pinch of sage. Fluffy, low carb, satisfying and packed with flavour. Awesome!

    Eggs are amazing. They're a great source of protein, vitamins and minerals, and when combined with plenty of veg they can make a healthy meal at any time of day

    These little egg quiches are absolutely delicious, I promise - fluffy,low carb, satisfying and packed with flavour. Awesome!

    Here's how to make these egg quiches in pepper cups.

    Ingredients for your pepper quiche cups in bowls on a white table.

    Ingredients

    • 2 large (2) peppers or 3 medium
    • 200 ml (½ + ⅓ cup) whole milk
    • 4 medium free range eggs
    • 60 g (⅓ cup) grated/shredded mature cheddar vegetarian if required
    • pinch salt and black pepper
    • 1 tsp dried sage
    • handful fresh cherry tomatoes
    • handful baby broccoli florets
    • 2 tbsp olive oil

    Equipment

    Instructions

    Preheat the oven to 200C (180C fan/400F). It's easiest to make the filling in a jug - it will make pouring the filling easier later. Start with your milk, then add your salt, pepper, and sage.

    Making the quiche filling in a jug. Additional ingredients for the recipe are on the table in bowls.
    Mixing ingredients for the quiche filling in a jug on a white wooden surface.

    Break in your eggs and give the milk a good mix.

    Breaking eggs into the quiche mix which is currently in a jug on a white wooden table.
    Whisking the quiche mix in a jug.

    Pour the oil into a large roasting dish. Halve and de-seed your peppers (being careful not to pierce the skin) and then place on the tray.

    Prepare the baking tray with oil ready for the ingredients. The tray is situated on a white wooden background.
    One green pepper and one yellow pepper cut in half facing upwards on a baking pan.

    Fill the cups generously with your fillings.

    Filling the pepper cups with filling, starting with broccoli.
    Adding cherry tomatoes to the pepper cups which already contain broccoli.

    Top with the cheese, then carefully pour in the mix. If any of your peppers are unstable, you can place a little bit of screwed up foil underneath them to keep them level.

    Topping the pepper cups with grated cheese
    The pepper cups after adding all the ingredients and the quiche filling.

    Bake in the centre of the oven to for 25 minutes until golden and delicious.

    The baked pepper quiches cups in a baking pan having been in the oven.

    And here's that egg quiches in pepper cups recipe in printable form.

    Are you tempted to try these egg quiches in pepper cups at home?

    These egg quiches in pepper cups are a gorgeous twist on the traditional quiche, which swaps out the pastry for peppers and fills them with a classic mix of eggs, milk, cheese, made extra special with a pinch of sage. Fluffy,low carb, satisfying and packed with flavour. Awesome!

    Print this recipe for later

    Print Recipe
    4.7 from 26 votes

    Pepper Quiche Cups (Low Carb Recipe)

    These pepper quiche cups are a twist on traditional quiche, swapping pastry for peppers and filling with a classic mix of eggs, milk, cheese.
    Prep Time15 minutes mins
    Cook Time25 minutes mins
    Total Time40 minutes mins
    Course: Lunches and quick-cook meals
    Cuisine: British
    Diet: Gluten Free, Vegetarian
    Servings: 4 people
    Author: Emily Leary

    Ingredients

    • 2 large (2) peppers or 3 medium
    • 200 ml (½ + ⅓ cup) whole milk
    • 4 medium free range eggs
    • 60 g (⅓ cup) grated/shredded mature cheddar vegetarian if required
    • pinch salt and black pepper
    • 1 tsp dried sage
    • handful fresh cherry tomatoes
    • handful baby broccoli florets
    • 2 tbsp olive oil

    Instructions

    • Preheat the oven to 200C (180C fan/400F). It's easiest to make the filling in a jug - it will make pouring the filling easier later. Start with your milk, then add your salt, pepper, and sage.
    • Break in your eggs and give the milk a good mix.
    • Pour the oil into a large roasting dish. Halve and de-seed your peppers (being careful not to pierce the skin) and then place on the tray.
    • Fill the cups generously with your fillings.
    • Top with the cheese, then carefully pour in the mix. If any of your peppers are unstable, you can place a little bit of screwed up foil underneath them to keep them level.
    • Bake in the centre of the oven to for 25 minutes until golden and delicious.

    Video

    Nutrition

    Calories: 235kcal | Carbohydrates: 7g | Protein: 11g | Fat: 18g | Saturated Fat: 6g | Cholesterol: 184mg | Sodium: 180mg | Potassium: 267mg | Fiber: 1g | Sugar: 5g | Vitamin A: 2332IU | Vitamin C: 76mg | Calcium: 196mg | Iron: 1mg
    * Note: nutritional information is estimated, based on publicly available data. Nutrient values may vary from those published. Information on this website should not be taken as medical advice. Cuisines identify the primary region of inspiration for a dish.
    Tried this recipe?Snap a pic and tag @amummytoo on Instagram or tag @EmilyLearyCooks on Twitter. I can't wait to see your posts!

    Pin these rich egg quiches in pepper cups

    Three images of the quiche pepper cups with text at the top and bottom describing the image for Pinterest.
    A close up of the finished pepper quiche cup with text at the bottom describing the image for Pinterest.
    Overhead shot of quiche pepper cups with a side of peas and cabbige. At the top of the image there's some text explaining the image for Pinterest.
    Fork going into a quiche pepper cup with a side of veg on a decorative plate on a white wooden background.
    Close up of a baked yellow quiche pepper on a white baking pan. At the top of the image there's some text explaining the image.
    Baked pepper quiche cup on a decorative white and black plate with a red and white napkin underneeth.

    More great quiche recipes to try

    If you enjoyed making these egg quiches in pepper cups, why not try these eggs in clouds?

    Mini Filo Pastry Quiche Cups Recipe
    Individual size, creamy and delicious egg-quiche, all wrapped up in filo pastry cases. You'll love these mini filo pastry quiche cups!
    Get the recipe
    Chestnut Quiche Recipe
    Quiche is an essential feature of most British picnics, but we too often opt for the same old options. Try shaking things up with this creamy red onion and chestnut quiche.
    Get the recipe
    Mini Vegetable Quiche Recipe
    This mini vegetable quiche recipe is great fun. You can use any veg you like, the kids can take charge making them, and they're perfect to enjoy as part of a packed lunch.
    Get the recipe
    Broccoli and Pepper Quiche Recipe
    This creamy, delicious broccoli and pepper quiche is perfect for your next picnic or summer lunch. And it's vegetarian!
    Get the recipe

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    Comments

      4.74 from 26 votes (16 ratings without comment)

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    1. Sherri Stubbs says

      September 16, 2024 at 12:59 am

      Can these be frozen after cooking then re-warmed?

      Reply
      • Emily Leary says

        September 18, 2024 at 3:37 pm

        Yes :)

        Reply
    2. stacey says

      May 02, 2020 at 8:25 pm

      4 stars
      these were great the only reason I didn't give five stars is that I feel there is too much milk in this recipe I had to cook them for an extra 10 minutes and were still slightly watery in texture esp adding in the water that comes from the peppers... I will be making these in future but I will try it will half the amount of milk. thank you for sharing this recipe for someone new to low carb can try easy cooking.

      Reply
    3. karen kmeck burke says

      October 29, 2018 at 3:53 pm

      i want to try the pepoer filled quiche but dint know what the nutritional value is?

      Reply
      • Emily Leary says

        December 16, 2018 at 6:58 pm

        I'm so sorry for the slow reply. All the nutritional info is in the recipe card. Thanks!

        Reply
    4. Wendy says

      July 04, 2018 at 11:53 pm

      I haven't made these yet, but soon when l do, i'm thinking that l will cut the tops off the peppers & stand them in a muffin tray & then fill them & bake...That way l won't need to worry about them falling over...l hope this idea is helpful to others too.

      Reply
      • Emily Leary says

        July 09, 2018 at 1:54 pm

        That may indeed work, although hundreds of people have had good success with the way shown and sent me pics :) If you do cook them standing up, they will be around double the capacity, so they will most probably take longer for the heat to get all the way through. As such you may need to adjust the cooking time to make sure they're not runny in the middle.

        Reply
    5. Emily Leary says

      September 29, 2017 at 1:27 pm

      What a shame. Lots and lots of people have sent me photos of their successes, so I'm very confident in this recipe. It sounds like the peppers weren't cut quite right, so they weren't able to lie flat and level. If you do change your mind and decide to try again, look for large peppers and take care to halve and trim them so that they sit flat and level on the tray.

      Reply
    6. Janice says

      January 05, 2017 at 6:17 pm

      What a clever idea, they look very delicious indeed.

      Reply
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