Mini Crust-less Tofu Quiche


  • 1 teaspoon minced garlic
  • 1/2 cup bell pepper
  • 1 cup chopped mushrooms
  • 1 tablespoon minced fresh chives or one green onion
  • 1 teaspoon minced fresh rosemary or 1/2 tsp. dried, crushed
  • black pepper to taste
  • 1 12.3 ounce package extra-firm silken tofu drained of water, see note below
  • 1/4 cup plain skim milk (deduct from skim milk allowance for coffee)
  • 2 tablespoons nutritional yeast
  • 1 tablespoon potato starch
  • 1 tsp peanut butter powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon turmeric
  • 1/2-3/4 teaspoon salt
  • 1 generous pinch black salt kala namak adds an eggy taste, optional



  1. Preheat the oven to 375 F. Use silicone cups. Paper cups will stick.
  2. Heat a non-stick skillet and sauté the garlic, bell peppers, and mushrooms over medium heat until the mushrooms just begin to exude their juices. Stir in the chives, rosemary, and freshly ground black pepper, remove from the heat, and set aside.
  3. Place the tofu and all remaining ingredients into a food processor or blender. Process until completely smooth and silky. Add the tofu mixture to the vegetables and stir to combine. Spoon equally into the 12 muffin cups: it will fill regular muffin cups about halfway.
  4. Put the muffin pan into the oven and immediately reduce the heat to 350 F. Bake until the tops are golden and a knife inserted into the middle of a quiche comes out clean–about 25-35 minutes depending on your oven and muffin cups (silicone will take longer than metal, so if you’re using a metal pan, check it at 20 minutes). Remove from the oven and allow them to cool for about 10 minutes. Enjoy! They’re light, so plan on making more of these—or serve hearty side dishes—if you’re serving more than 3 people.

Serves 3 people

Adapted from