Let’s Quiche It

“I love eggs and I can eat it everyday for every meal!”, I remember often saying that as a kid to my mom as I begged her for some fried eggs . It is indeed a great source of protein and also very easy to make into different delicious dishes. However, I unfortunately have high cholesterol level without me even eating any rich in cholesterol food due to genetic endowment :(. I have learned to adjust my diet due to this problem throughout the year, yet completely cutting eggs out of my diet was very hard since I love it so much. As the healthy eating trend started to grow with more people opting for only egg whites, I became more and more nervous with eating the yolk. I went through a period of only using egg whites in my cooking and still found myself craving for the texture and rich taste of a wholesome egg. This led me to conducting more research to gain a deeper understanding of cholesterol and what it does to the body. The truth is, my friends, dietary cholesterol is another different measure from cholesterol in your blood. Eating 2-3 whole yolks/week will not affect your cholesterol badly. In fact, it can add into the level of your heart protecting, healthy cholesterol (HDL).

Also, I don’t want to miss out on that rich amount of vitamin B that eggs’ yolks have to offer. I have been experiencing with mixing egg’s whites and egg’s yolk together for a good overall texture and…tadaaaaa, here comes my super delicious and easy crustless quiche recipe that you can bake in a deep dish tray and have for an entire week as a family’s to-go breakfast option.




-2 whole eggs

-3-4 egg whites only

-1 cup of baby spinach

-1 tomato

-1 1/2 of baby mushroom

-some red pepper and diced jalapeno if you like it hot 😉

-1/2 cup of diced onion

-Salt+ pepper to taste  (and some cheddar/feta cheese if you prefer a creamier cheesy texture)


-Preheat your oven to 400 F, lightly spray the dish of muffin tin with some spray coconut oil

-Meanwhile, saute the onion on the non sticking pan, then add washed & chopped mushroom then tomato, followed by spinach last

*you do not need to use oil while sauteing the ingredients if you have a non-stick pan*

-Beat the eggs together thoroughly with cheese + salt pepper

-Fold in the sauteed veggies and mix them together then distribute it evenly into the baking dish.

-Bake in preheated oven for about 20 minutes. Make  sure you check the middle part to ensure that it is cooked through



Enjoy with some fresh pressed juice :)! I’m having watermelon+orange and celery juice. So refreshing and energizing.

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