Lydia Knorr’s Crustless Mini Quiches are extremely simple to make,  healthy, and are the perfect protein-packed snack. I have made this recipe more than five times, and it has consistently turned out.  The recipe requires you to mix a cartoon of egg whites (500g), add a few chopped up vegetables, and then bake this mixture in a muffin pan. It’s that simple! Depending on the spices and vegetables you prefer, the recipe can be modified to fit your taste buds. For example, the recipe calls for red pepper, spinach, and shredded cheese, but I added green onions and replaced the shredded cheese with feta cheese. I also think these mini quiches would be great with chopped asparagus, celery, and/or mushrooms. Do you have certain veggies that you put in your eggs? Please share your favourites! 


It’s about balance…

Eggs are a great source of protein that are often overlooked. Not only are they low in calories, but they are versatile, affordable, and provides you with high quality protein to fulfill your energy needs.

I love the convenience of having a protein packed snack in my refrigerator for after my morning  workouts. Consuming protein after exercising aids in rebuilding and repairing the muscle tissue that you used while being active.  It is also important to try and balance out your protein consumption throughout the day to help enhance the overall muscle recovery process in your body. This means,  having one giant piece of steak at dinner won’t repair your muscles as effectively as balancing your protein intake throughout the day.

Additional protein-packed snacks:

  • Peanut butter and banana on whole wheat toast
  • Vegetarian omelet
  • Greek yogurt or cottage cheese with fruit
  • Hummus with whole wheat pita
  • Apples and cheese
  • Salmon or tuna on whole wheat crackers

What protein snacks do you have after you are active?

Overall Recipe Rating: 3/5 kiwis