Home Under 200 calories Crustless Mini Tofu Quiche [ 160cal. / vegan ]

Crustless Mini Tofu Quiche [ 160cal. / vegan ]

by Tina
crustless mini tofu quiche

My first crustless mini tofu quiche experiment turned out so good! I wanted to make something egg inspired for Easter but these quiches turned out way too delicious to be only enjoyed on a holiday. They are rich in plant based protein due to the tofu and thanks to the amount of vegetables I added also rich in fiber and needed nutrients. To keep the quiche firm I sauteed all the vegetables before adding it to the tofu, this way you get rid of the moisture and your crustless mini tofu quiche wont be soggy.

crustless mini tofu quiche

I started with browning the sweet white onion and the mushrooms, those two take the longest time. Than I added in all the other vegetables. You can do basically any veggies you like as long as they are not too wet like tomatoes. The zucchini and spinach I used release some of their moisture while sauteing and your quiche will be nice and firm when done.  Broccoli florets and asparagus tips would also taste great.

crustless mini tofu quiche

I had some leftover corn cut from the cob so also threw that in, sun dried tomatoes and fresh herbs give these quiches a delicious rich, Mediterranean flavor.  Such pretty colors!

The tofu I used is quite firm so I blended it with a little plant based milk to get it creamy.

crustless mini tofu quiche

I used an ice cream scoop to fill the muffin tin, so much easier and you get the same amount in every quiche.

crustless mini tofu quiche

This amount makes 12 regular sized quiches. I think the mini’s work better for this recipe than an big pie because of the amount of veggies folded in it wouldn’t cut very neat. That’s the only reason, if you don’t mind that than it is perfectly doable as one large quiche. I do love this finger food size though …

crustless mini tofu quiche

From pale white to this gorgeous golden color in about 30 minutes.

crustless mini tofu quiche

Love the large enough pieces of vegetables that give this crustless mini tofu quiche a wonderful texture. The sun dried tomatoes bring a lot of flavor but not the moisture of fresh tomatoes. I wouldn’t recommend freezing tofu quiche, tofu changes structure when frozen. I do sometimes freeze my tofu but that is before cooking, not after. The quiches can be easily reheated in the oven or eaten cold as addition to a salad.

crustless mini tofu quiche

If you want a little more egg-like taste you should try salting the quiche after baking with some black salt which gives a crazy egg taste to anything you use it in. I have made a delicious “egg” salad with the addition of kala namak, black salt.

For more easy vegan Easter recipes like lemon cake, gluten free croissants, chocolate dipped Easter eggs, turmeric mayo and raw lemon cupcakes click HERE.

Let me know if you tried it!

Tina x

ps. If you like this recipe you can print it or pin the picture below to your Pinterest bord,

crustless mini tofu quiche
[nutrifox id=”95517″]

Crustless Mini Tofu Quiche

Delicious for breakfast, lunch or dinner. These mini quiches are a great source of plant based protein, nutrients and fiber. 
Prep Time15 minutes
Cook Time26 minutes
Total Time41 minutes
Course: Appetizer, Breakfast, Brunch
Cuisine: American
Keyword: mini quiche, tofu quiche, vegan quiche
Servings: 4 portions
Calories: 160kcal
Author: Tina


  • oven


  • 1 block 14-oz firm tofu
  • 1/4 cup plant based milk, unsweetened
  • 1/2 large sweet white onion thinly sliced
  • 1 garlic cloves minced
  • 2 cups mushrooms
  • 1/4 cup fresh chives finely chopped
  • 1/4 cup fresh basil leaves finely chopped
  • 1/3 cup sun-dried tomatoes, soaked in warm water finely chopped
  • 1 cup cubed zucchini, small cubes
  • 1 cup fresh spinach, chopped
  • 1/2 cup corn kernels
  • 2 tbsp nutritional yeast
  • 1/2 teaspoon fine grain sea salt to taste
  • fresh ground black pepper to taste


  • Preheat oven to 350F / 175C and lightly grease a 12 regular sized muffins muffin tin / 3 quiches per portion
  • Let the tofu leek out some of the excess water by placing it in a sieve pressing it lightly. 
  • Add the tofu, chopped in cubes, to a food processor with the plant based milk. Process until smooth and creamy. 
  • Saute the onion in a tbsp of water or oil for a few minutes, add in the mushrooms and bake for about 10 minutes until the mushroom has released its water. Add in the other ingredients and saute for a few more minutes until spinach and zucchini have released their water. 
  • Remove from the heat and stir in the tofu until well combined. Adjust seasoning to taste if. If you want to salt it with black salt your mixture should be a little under salted. Black salt loses its egg flavor when cooked so add it when eating the baked product. Spoon mixture into the muffin tins and smooth out with a spoon.
  • Bake quiches, uncovered, at 375F for about 30 – 35 minutes until golden and firm to the touch. Let it sit for a few minutes before taking it out from the tin. 
  • Delicious fresh from the oven, cold or reheated the next day. Keep it in the fridge for up to 4 days. 

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