Healthy Family Project

Southwest Quiche Muffins Bento Box

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These Southwest quiche muffins are a great meal prep recipe packed full of protein and veggies. Make a batch for easy breakfasts all week, or these fun breakfast theme bento boxes!

Quiche muffins are one of those go-to recipes in my house. The formula is simple – eggs + milk + mix-ins. Bake in a muffin tin and pop into the fridge to enjoy all week.

This recipe calls for a Southwest combo of black beans, tomatoes, onions and cheese, and can be topped with fresh salsa, guacamole or avocado.

To freeze:

Let completely cool or chill in the refrigerator before freezing. Transfer to a freezer-safe Ziplock bag or container and freeze up to 1 month.

To reheat:

  • Microwave: Wrap in paper towel and microwave 30-60 seconds.
  • Oven: Reheat in 325F preheated oven 10-15 minutes.

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Southwest Quiche Muffins Bento Box

Southwest Quiche Muffins Bento Box

These Southwest quiche muffins are a great meal prep recipe packed full of protein and veggies. Make a batch for easy breakfasts all week, or these fun breakfast theme bento boxes!

Yield: 12 muffins
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Ingredients

  • 8 large eggs
  • ½ cup milk
  • ¾ cup black beans, drained, rinsed
  • ½ cup chopped Nature Fresh Farms Tomz tomatoes
  • ⅓ cup shredded Cheddar cheese
  • ¼ small RealSweet® sweet onion, chopped
  • ½ cup vanilla Greek yogurt
  • ¼ cup granola
  • ½ Zespri™ SunGold™ kiwi, chopped
  • 1 Bee Sweet Citrus mandarin, peeled, segmented

Instructions

  1. Preheat oven to 325F.
  2. Whisk eggs and milk in large bowl.
  3. Coat 12-cup muffin pan with cooking spray or use silicone muffin liners. Evenly divide beans, tomatoes, cheese and onion among cups. Pour eggs over top.
  4. Bake 20-25 minutes, or until eggs are set and lightly browned.
  5. Remove from oven and let cool in pan 2-3 minutes. Use knife to loosen edges and remove. 
  6. Assemble bento box with 2 quiche muffins, a kiwi parfait with yogurt, SunGold kiwi and granola, and mandarin.

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Nutrition Information:
Yield: 12
Amount Per Serving: Calories: 88Total Fat: 5gCholesterol: 128mgSodium: 107mgCarbohydrates: 5gFiber: 1gSugar: 2gProtein: 7g

Did you make this recipe?

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Amanda Keefer

About the Author

Amanda Keefer

Amanda’s marketing, public relations and community outreach experience spans 20 years. She is the mom of two girls and two boxer dogs. You can hear her as the host of the Healthy Family Project podcast, find her cooking alongside her girls in videos on the Produce for Kids Instagram feed or spot her out volunteering with her family. When not in the office, Amanda can be found with her family on the tennis courts or at the dance studio.

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