Breakfast, Main Course, Recipe, Vegetarian

Mug Quiche

Having a balanced breakfast can sometimes take time. However, it is a very important meal that should not be neglected. Here is a quick and easy breakfast idea that is packed with protein and fiber! This delicious Mug Quiche is sure to keep you full and energized in the morning.

Servings: 1 Mug Quiche
Difficulty: Easy
Preparation time:  5 minutes


  • 1 tablespoon of light cream cheese

  • 3 tablespoons of  skim milk

  • 1 large egg

  • 30g of light cheddar cheese, grated (try to choose the cheeses that contain less than 20% fat. I used a 9% fat Allégro cheese)

  • 1/4 cup of diced vegetable (I used brussel sprouts and bell peppers, but you can use your favorite)

  • 1 slice of whole wheat toast (I used a slice of St-Méthode whole wheat bread without any added sugars of fats)


  1. In a mug, whisk together the cream cheese, milk and egg.
  2. Tear the sliced bread into small pieces, and add into the egg mixture. Mix until all the bread is soaked.
  3. Add cheddar cheese and vegetable, and mix.
  4. Cook in the microwave for 2 minutes. If needed, cook for an additional 30 seconds until the egg is solid. Enjoy!

Nutrition Facts

For one serving Mug Quiche
Energy 265 kcal
Protein 23 g
Fats 11 g
Carbohydrates 20 g
Fiber 4 g

Mug Quiche1

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