⚡ Quick Facts
Portion Guidance: Start with half a portion and pause before continuing. It's okay to stop early.
🍽️ How Much Should I Eat?
One mini quiche provides 14g protein—often enough for a meal when appetite is reduced. Start with half if very low appetite.
🥚 Ingredients
4 large eggs (68p), 100ml semi-skimmed milk, 50g grated cheddar (Tesco £2 for 250g), 50g diced ham or cooked vegetables, pinch of salt and pepper
📝 Instructions
Preheat oven to 180C. Grease 4 holes of muffin tin. Whisk eggs and milk together. Stir in grated cheese and ham/veg. Season lightly. Pour mixture evenly into 4 muffin holes. Bake 25 minutes until set and golden. Cool 5 minutes before removing. Serve warm or cold.
🔄 Adapt This Recipe to How You Feel Today
😔 Low Appetite
Eat just half a mini quiche (7g protein). Pair with small salad or eat plain. Freeze the rest.
🤢 Feeling Nauseous
Serve at room temperature not hot. Plain egg version with no ham or strong flavours. Cut into small pieces.
😊 Normal Appetite
Eat 2 mini quiches for 28g protein. Add side salad and slice of bread for complete meal.
📦 Storage & Make-Ahead
Refrigerate up to 4 days. Freeze individually wrapped up to 3 months. Reheat from frozen in microwave 2-3 minutes or eat cold.
📊 Nutrition & Compliance
High protein from eggs and cheese. Crustless means lower carbs and easier to digest. Portable and versatile. Can add any vegetables or meat.
Medical Disclaimer: These recipes are for general healthy eating inspiration only and are not medical advice. Always follow guidance from your prescriber. If you experience severe nausea, vomiting, or cannot eat for more than 24 hours, contact your healthcare provider immediately.
🔗 Related Recipes & Guides
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⚡ Quick Facts
🍽️ How Much Should I Eat?
One mini quiche provides 14g protein—often enough for a meal when appetite is reduced. Start with half if very low appetite.
🥚 Ingredients
4 large eggs (68p), 100ml semi-skimmed milk, 50g grated cheddar (Tesco £2 for 250g), 50g diced ham or cooked vegetables, pinch of salt and pepper
📝 Instructions
Preheat oven to 180C. Grease 4 holes of muffin tin. Whisk eggs and milk together. Stir in grated cheese and ham/veg. Season lightly. Pour mixture evenly into 4 muffin holes. Bake 25 minutes until set and golden. Cool 5 minutes before removing. Serve warm or cold.
🔄 Adapt This Recipe to How You Feel Today
😔 Low Appetite
Eat just half a mini quiche (7g protein). Pair with small salad or eat plain. Freeze the rest.
🤢 Feeling Nauseous
Serve at room temperature not hot. Plain egg version with no ham or strong flavours. Cut into small pieces.
😊 Normal Appetite
Eat 2 mini quiches for 28g protein. Add side salad and slice of bread for complete meal.
💚 You're Doing Great
📦 Storage & Make-Ahead
Refrigerate up to 4 days. Freeze individually wrapped up to 3 months. Reheat from frozen in microwave 2-3 minutes or eat cold.
⚠️ Medical Disclaimer: These recipes are for general healthy eating inspiration only and are not medical advice. Always follow guidance from your prescriber. If you experience severe nausea, vomiting, or cannot eat for more than 24 hours, contact your healthcare provider immediately.
