A Mummy Too

Food and lifestyle for busy parents

Rich egg quiches in pepper cups – low carb, vegetarian and delicious!

Published on 21 January, 2016
Last Updated on 16 December, 2018 by 29 Comments

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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

Today, I have 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.

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

Ingredients for your pepper quiche cups
  • 2 large peppers (or 3 medium)
  • 200ml (6.76 fl oz) whole milk
  • 4 medium eggs
  • 60g (2.11 oz) grated mature cheddar
  • pinch salt and pepper
  • 1 tsp dried sage
  • handful 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.

Making the quiche filling in a jug
Mixing ingredients for the quiche filling

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

Breaking eggs into the quiche mix
Whisking the quiche 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.

Prepare the baking tray with oil
Halved peppers in a baking tray

Fill the cups generously with your fillings.

Filling the pepper cups with filling, starting with broccoli
Adding cherry tomatoes to the pepper cups

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.

Top the pepper cups with grated cheese
Pour over the quiche filling

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

Baked pepper quiche cups, fresh from the oven

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

Egg quiches in pepper cups

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4 people
Author: Emily Leary
Easy, low-carb, delicious quiche with no pastry!
Print Recipe Pin Recipe
Metric – Ounces

Ingredients

  • 2 large peppers or 3 medium
  • 200 ml whole milk
  • 4 eggs
  • 60 g grated mature cheddar
  • pinch salt and pepper
  • 1 tsp dried sage
  • handful 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.

Nutrition

Calories: 249kcal | Carbohydrates: 9g | Protein: 12g | Fat: 18g | Saturated Fat: 6g | Cholesterol: 184mg | Sodium: 189mg | Potassium: 321mg | Fiber: 1g | Sugar: 6g | Vitamin A: 57.9% | Vitamin C: 126.8% | Calcium: 21.7% | Iron: 8.7%
* Note: nutritional information is estimated, based on publicly available data. Nutrient values may vary from those published.
Course: Lunches and quick-cook meals
Keywords: egg, lunch, quiche
Tried this recipe?Snap a pic and tag @amummytoo on Instagram, Twitter or Facebook. I can’t wait to see your posts!

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!

PIN ME!

Don’t forget to pin now to cook later!

Try these delicious, pastry-free quiches in pepper cups! Low carb and full of flavour. Find the recipe at amummytoo.co.uk #recipe #quiche

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

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Get Your Kids to Eat Anything by Emily Leary

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Comments

  2. 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

    • 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

  3. 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

  7. I flipping love this, seriously I love it. I’m trying to cut out processed food like pastry and bread because it’s so difficult to source it without palm oil. But I do love quiche and I’m really missing it. I will be making this tomorrow to have with a roast when everyone else is having chicken (I’m veggie). Thanks so much for the idea :)

    Reply

  19. Love the sound of these quiche cups. I sometimes make similar for my nutrition classes and have never had an issue with the setting of the egg with this timing, so I too am wondering what happened with Devin’s batch. I hope she gives them another go because they sound delicious and so good for you. So pretty too. :-)

    Reply

  20. I am absolutely loving the sound of this recipe! I’m trying to keep my carbs to a minimum (um, except for tonight’s imminent pizza binge) and this recipe sounds utterly perfect for me. Pinned to try later!

    Reply

  21. I followed this recipe to a T and yet after over 30 minutes in the oven the eggs had not cooked. Any longer the veggies and peppers would burn so I gave up. Huge let down and an expensive waste of food. Very sad.

    Reply

    • Hi. That’s such a shame. I’ve made it lots of times with success, and have had multiple messages from others who’ve tried it and loved it (eg https://twitter.com/MrsBLandrum/status/690679709819084800). I also note what you say about the veggies and really they should be submerged in the egg mixture, so I’m not sure why yours were on the verge of burning. Sounds like something went wrong along the way, either with the way it was put together or with the oven temp – perhaps the tray was too close to the top of the oven? If you want to try to salvage your peppers, you could try putting them in a snug microwave safe dish and giving them 30 second blasts until the egg firms up. I haven’t tried this approach as haven’t needed to, but it should cook the egg mix through without burning the tops. Thanks.

      Reply