Healthy Pumpkin Paprika Crustless Quiches

I wasn’t really sure what to call these. Baked Smokey Pumpkin Egg Cups? Crustless pumpkin quiches? Pumpkin & Paprika Egg Cups?! I hate coming up with names! They’re basically individual mini quiche, minus the crust but with added pumpkin, flavoured with paprika and hickory smoke powder. Low fat, high protein, packed with flavour –  a ‘functional food’. But not functional in the sense that they’re boring. Or bland. Nobody got time for that.


‘Functional’ in the sense that these have been made with the intention of being a throw together protein source for meal prep. You can of course use whole eggs, I just have the egg white cartons to hand 90% of the time and I’m quite happy using just the white, if nothing else due to the sheer convenience. And if you’re in a rush, skip the onion. Frying that off takes longer than the rest of the recipe!


  • 100g onion, diced
  • 200g egg white
  • 1 tbsp light soy sauce (or tamari)
  • 1 tbsp tomato puree
  • 50g canned pumpkin puree
  • 30ml milk
  • 75g half fat cream cheese
  • 1 tbsp smoked paprika
  • 1 tbsp hickory smoke powder or 1 tbsp liquid smoke (opt)
  • 1/2 tsp psyllium husk (opt)
  • Broccoli, chopped


  1. Preheat the oven to 200C. Spray a six hole silicone muffin mould with spray oil and place on a baking tray.
  2. Heat a non stick frying pan with spray oil and gently fry the onion with a pinch of salt until softened.
  3. In a jug, whisk together the remaining ingredients, except the broccoli, until no lumps of cream cheese remain.
  4. Divide the egg mix between the six muffin holes, followed by the onion and chopped broccoli. Add an inch of water to the baking tray to create a mini bain marie and bake for 25 minutes or until just firm.
  5. Once cooked, allow to cool for 5 minutes before running a palette knife around the edges. Turn out upside down and allow to fully cool before packing away if for meal prep.


  1. Jo West
    April 3, 2018 / 11:02 pm

    Thanks!! What are the cups like with pumpkin purée? I’ve made egg cups lots of times, but can’t imagine something so soft in them!

    • healthyhappyheebs
      April 8, 2018 / 10:19 pm

      It makes them between quiche and cheesecake like – softer, you’re right, but delicious!

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