Vegan High Protein Quiche Cups

Vegan High Protein Quiche Cups sound like a great way to start the day, right?! these delicious gems are packed with protein from tofu and they’re incredibly delicious. per usual, these are made with minimal and real ingredients that you will love!

starting the day out right is everything and Vegan High Protein Quiche Cups are a great way to get your energy in the morning.

they’re not even limited for the morning though, we eat these for dinner too!

Vegan High Protein Quiche Cups pair well with anything and everything. may i suggest some potato wedges or skillet potatoes?

while i didn’t make any this time around, trust me, the combo is out of this world.

you will need two packs of tofu for this recipe, and it has to be VERY firm. the brand that i recommend is Nasoya and it seems to be at almost every grocery store that i have been to.

if you can’t find that one, something comparable in texture will do.

sprouts and Trader Joe’s both have super firm tofu that is the same texture as Nasoya. the reason the texture is so important is due to the baking process.

you want the texture to resemble quiche as much as possible. if you use a soft tofu, you will end up with mush.

also, don’t make the mistake that i did. i thought that i could get away with just greasing the muffin tins and not using parchment paper.

let me tell you, these will be hard to get out if you’re not using non-stick lol. i recommend greasing a non-stick tray or using parchment paper muffin cups that have also been greased.

that way, it’s fail proof when it comes to removal and you don’t have to tediously remove them like i did. a waste of 15 minutes hah!

ok, the recipe list is very short AND, you can use any veggie or greens as add ins.

i went with mushrooms and spinach that had been steamed together. just make sure that the liquid has been totally absorbed or else it can make the tofu mixture runny.

here’s everything you need to make Vegan High Protein Quiche Cups

super firm tofu

dairy free milk

vegetable stock

tapioca flour or arrowroot

turmeric powder

garlic powder

onion powder

nutritional yeast

buffalo sauce

sea salt and pepper to taste

steamed or sautéed veggies/greens (optional)

vegan cheese (optional)

the Vegan High Protein Quiche Cups bake in the oven at 350 degrees for 35 minutes. then, you can add some vegan cheese to the top and broil a couple of minutes.

if you opt of out vegan cheese, the cups are still amazing! i do think they need a little green on top, so i added chopped cilantro.

if you love my Vegan High Protein Quiche Cups, try these other recipes from my blog!

Garlic Sage and Thyme Crusted Tofu

Easy Vegan Tofu Parmesan

Roasted Tofu Kale Salad with Lemon Poppyseed Dressing

Crispy Tofu Tenders with Homemade Dipping Sauce

Easy Tofu and Mushroom Lettuce Wraps

Vegan Tofu Caesar Salad Wraps

Vegan Sautéed Veggies and Tofu with Peanut Sauce

Roasted Veggies and Tofu with Mashed Sweet Potatoes

The Best Crispy Tofu

Spicy Vegan “Egg” Salad Bagels

are you going to make my Vegan High Protein Quiche Cups?

if you make one of my recipes, i would LOVE to see your creation! be sure to leave a review in the comments section, it is so appreciated and helps my small business. 

also, you can follow upbeetandkaleingit on InstagramPinterest, and Facebook for more vegan recipes!

do you want to save this recipe for later!? you can add the recipe to your recipe board on Pinterest!

it brings me so much happiness to see your beautiful recreations on Instagram :). tag me so that i can see and repost your food on my stories!

Vegan High Protein Quiche Cups

Recipe by MaryCourse: Breakfast, Lunch u0026amp; Dinner, Protein


Prep time


Cooking time




  • 32 ounces super firm tofu

  • 1/2 cup almond milk (plain and unsweetened)

  • 1/4 cup veggie stock

  • 1/3 cup tapioca flour

  • 1/4 cup nutritional yeast

  • 1/2 tbsp garlic powder

  • 1/2 tbsp onion powder

  • 1/2 tsp turmeric powder

  • 1 tbsp buffalo sauce

  • 1/2 tsp sea salt

  • sautéed veggies and greens to fold into batter (optional)
  • for this recipe, i steamed 8 ounces mushrooms cut into small pieces with a bag of spinach

  • vegan cheese for topping


  • preheat the oven to 350 degrees.
  • add all quiche ingredients to a high power blender and blend until a thick and smooth consistency.
  • fold in the veggies and greens and mix well. add about 1/3 cup of batter to greased parchment paper muffin cups. you could also use a non stick baking tray but i recommend greasing that too.
  • bake at 350 degrees for 35 minutes. add vegan cheese to the top and broil a couple of minutes.
  • store in the fridge or freezer in an airtight container and enjoy!

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hi, i'm mary!

I create vegan recipes using real foods that will nourish both your body and soul.

Here, you’ll find everything from scrumptious desserts to savory and nourishing comfort food. Thank you for being here and I hope you enjoy my delicious creations!

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