Bento Sized Mini Quiches

This is a guest post by jokergirl, who blogs about vegetarian and pescetarian bentos at WereRabbits.

“Go ahead, bake my quiche.”
Queen Magrat, Lords and Ladies

As a pescetarian leaning heavily towards full-time vegetarianism, finding the right protein for my bento is often a strain. I’m not a fan of soy meat replacements to boot, so often I look to eggs as a handy protein packet to put in my bento. Luckily, scientists now say that eggs are good for you again, so I’m not worried about cholesterol.

These mini-quiches are a tasty and healthy freezer staple for those times when boiling an egg or making tamagoyaki seems like too much effort. Each one of them contains about 1-2 tablespoons of egg-vegetable mixture, equivalent to about half an egg (plus a bit of milk).

Here are a few bentos I have used them in:

Now, how to easily make bento-sized quiches? It’s actually quite simple - I bake them in a silicone muffin tin!

You can technically use any dough for it. I used premade butter dough for a mediterranean flavour (and because you can buy it in handy little rolls that fit 8 muffins).

Base Recipe: Mini Quiches Baked In Muffin Tins

Preheat the oven to 250°C / 480°F.

Cut the dough of your choice into 6 squares and line the muffin form with the pieces.

Hint: Put some aluminium foil (or, as my old-fashioned cookbook recommends, dried peas) along the edges of the dough to prevent it from shrinking into the moulds.

Put them in the oven to pre-bake and poof up a little for 5-10 minutes. The dough shouldnít get brown yet, just a little poofier!

While the crust is baking, mix together the filling ingredients and stir well. Tae out the baked crusts from the oven, and spoon 1-2 Tsp. of the mixture into each muffin,

Here are some of my favourite filling recipes.

Recipe: Vegetarian Quiche Lorraine Filling

(makes about 12 muffin-sized pies)

  • 3 eggs
  • 2-3 Tsp. Greek yoghurt or sourcream
  • 1/3-1/2 zucchini, shredded and drained on a towel
  • 1 cup of grated cheese (anything yellow and tasty)
  • 1 cup of chopped leef or spring onions
  • 1 tsp Dijon mustard
  • Salt, pepper, thyme to taste

Recipe: Feta-and-Tomato Quiche Filling

(makes 6 muffin-sized pies)

  • 3 eggs
  • 125g / 4oz (or more) feta cheese, crumbled
  • 4 pieces of sundried tomato, cut into small pieces
  • fresh herbs, e.g. thyme, basil, oregano, rosemary (I used all 4, and it got really spicy!)
  • Salt, pepper to taste

Turn down the oven to 200°C / 400°F for baking the egg mixture. They bake in 10-15 minutes (do a test to see if the egg has solidified completely, by poking in a skewer or the tip of a knife).

Let the quiches cool thoroughly on a wire rack so that no moisture can form underneath and ruin their crispyness.

You can stack them in plastic boxes and freeze them after cooling. They warm in the microwave in just 90 seconds to 2 minutes.

Happy bentoing!

PS: It’s pronounced keesh, not kishay. The quote above always gave me troubles in Lords and Ladies. ;)

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Re: Bento Sized Mini Quiches

Great recipe! It's not every day that a tutorial comes with a Terry Pratchett quote. Nice!

Re: Bento Sized Mini Quiches

These look so good and easy to do. This will go on my list for a MUST TRY! Just not sure how low in calories they'd be.

Re: Bento Sized Mini Quiches

If you're worried about the calories, you might want to consider making frittatas's like a quiche without the crust. Just spray your muffin tins with non-stick spray, then add the egg mixture and bake till set.

Re: Bento Sized Mini Quiches

Looks simple enough to do right now! I have all those ingredients. I'm sure it's delicious!

Re: Bento Sized Mini Quiches

That's awesome! I always thought quiches were a little fiddly but you make it seem so easy.
BTW, a question/possible suggestion - I've been experimenting with wonton wrappers as pastry/pasta/whatever, and since they're pre-cut and prctically fit perfectly in a muffin mold... do you think that would work in this application? Hmmm...

Re: Bento Sized Mini Quiches

Not only are those cute, they are exactly what I am looking to make this weekend for lunches! Thank you so much for this post!! :)

Re: Bento Sized Mini Quiches

You can also use Wonton square wrappers in mini-muffin pans. If you prebake the shells, don't let the points get too brown.

Re: Bento Sized Mini Quiches

Can you explain what you mean by "premade butter dough"? Is that a refrigerated pie crust, or something else?

Re: Bento Sized Mini Quiches

Those are going on my next weeks list of this to make! Thank you for sharing and they look super yummy:)


Re: Bento Sized Mini Quiches

I'd love to do these. One of my concerns about quiches is that they tend to be high in fat? From the cheese and pastry crust, particularly. Any suggestions for cutting back on fat?

Re: Bento Sized Mini Quiches

I made something similar to these, but cut down on fat by not using any crust at all! Think of it as a mini-fritatta. I used halved grape tomatoes, canned artichoke hearts, chopped basil, and a small amount of parmesan cheese. I sprinkled the tops with parmesan cheese and let it brown. It was great! Thanks for the idea.

Re: Bento Sized Mini Quiches

@Adina, it's a refrigerated poofy dough, kind of like croissant dough but not sweet! Frozen pie crust works too. Actually, any crust should work - I've done it with filo dough before which works well! I haven't tried Wonton wrappers, but why not?

Those two are about equal in fat content - rather high. I don't bother particularly much about that as a vegetarian bento is usually already rather low-fat and low-cal from the get go. But you could up the vegetable ratio, use low-fat yoghurt and cheese, and a thinner crust if you're concerned about such matters.

Thanks for the nice comments!


Re: Bento Sized Mini Quiches

I made the Feta and Tomato quiche filling ones today and have only one word to describe them: AWESOME!!

Re: Bento Sized Mini Quiches

Great idea! I'm going to try making these with my nice tomorrow as she's going through the "I want everything little like me!" phase haha. I love the pictures on bottom, especially the Bone one! It's too cute! "We could bake him into a quiche!" :D

Re: Bento Sized Mini Quiches

Yay! Somebody recognized the Rat Creature! :D

Re: Bento Sized Mini Quiches

I'm fond of making bentos as well as a great lover of the Lancre Witches, so just hadda comment on the combination in a post with a SQUEEE!!!!

Those quiches look good, though, and I'm just going to have to try that!

Re: Bento Sized Mini Quiches

I just made these for lunch today and it was wonderful! I used pre-made pie crust dough which worked pretty well, although it did get a little burnt.

I also did a variation of the feta-and-tomato filling. Instead of feta cheese I used crumbled goat cheese, which I think goes better with the sun dried tomatoes. The only fresh herb I used was rosemary but I did put in a couple of shakes of Italian seasoning in there too.

All in all, it was fantastic!

Re: Bento Sized Mini Quiches

Just to clear something up, what you call the old fashioned way of baking blind uses greaseproof paper and dried peas or baking beans. You line the pastry case with the paper then weigh it down with the pease to stop the base swelling to much. Just dried pease will just stick to the pastry! Otherwise really helpfull tutorial, I never would have though of making tiny quiches.

Re: Bento Sized Mini Quiches

Is there any way to make this without a muffin tray? I just bought some silicone muffin cups, think they could be used instead?

Love the Terry Pratchett referances here.

Re: Bento Sized Mini Quiches

Depends on how sturdy they are. If they can stand on their own, probably! You just need them as long as the dough is soft, after all.


Re: Bento Sized Mini Quiches

Could I make them without the dough? I have any amount of eggs and veggies I need to use, but no dough. My Muffin cups look sturdy enough. :)

Re: Bento Sized Mini Quiches

How did you make the dough?
In the pictures, it looks like the square pre-made pieces you get from the supermarket to make gyoza.

Re: Bento Sized Mini Quiches

Awesome! This is such a fantastic recipe - I've done already done it a few times and every time they've been delicious and eyed enviously by my co-workers. Most recently I've made them with spinach, gruyere, and slivers of vegetarian bacon strips. Yummmm.

Re: Bento Sized Mini Quiches

this looks amazing i'm drooling lol

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