By Sue-ell
Tofu mini quiches
Makes 8 to keep for lunches for the week.
From Instagram: https://www.instagram.com/reels/DdfvpYppg--/
Updated at: Wed, 30 Sep 2026 10:06:00 GMT
Nutrition balance score
Great
Glycemic Index
33
Low
Glycemic Load
5
Low
Nutrition per serving
Calories164.6 kcal (8%)
Total Fat7.2 g (10%)
Carbs14 g (5%)
Sugars2.9 g (3%)
Protein11.5 g (23%)
Sodium316 mg (16%)
Fiber4 g (14%)
% Daily Values based on a 2,000 calorie diet
Ingredients
8 servings
Veggie filling
3 cupsbaby spinach
1onion
10cherry tomatoes
1 cuppeas
1 cupspring onion
1 Tbspgarlic
1 Tbspolive oil
Salt
pepper
Quiche Base:
450gextra firm tofu
1 cupsoy milk
¼ cupnutritional yeast
½ tspbaking powder
½ tspgarlic powder
Salt
pepper
dried herbs
Other
Instructions
Step 1
1. Sauté vegetables with olive oil, garlic, salt and pepper until softened.
Step 2
2. Press tofu to get rid of extra moisture
Step 3
3. Blend tofu, soy milk, nutritional yeast, baking powder, salt and pepper until completely smooth.
Step 4
4. Combine with the cooked veggies and divide evenly between tortilla boats (you can also use mini tortillas and line a muffin tray)
Step 5
5. Top with cheese (I use @madewithplants for a non dairy high calcium option)
Step 6
6. Bake 35 mins at 180 degrees. Cool 10 mins before serving.
Notes
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