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Fab Frugal Monday Meals – “Quiche Me, I’m a Dietitian”

quiche healthy affordable meals

Fabulously Frugal Meal Planning – Week #2 by Monica Auslander


Eating healthy, tasty food shouldn’t cost a fortune, and we’re on a mission to prove it this summer!  We’ve chatted with some of our favorite dietitians and food bloggers to compile our Fabulously Frugal Monday Meal series.  


Get on track with your healthy lifestyle this summer!  Sign up here to try something new and tasty every week.


For Week #2 we bring you “Quiche Me, I’m a Dietitian” by Monica Auslander.  One of our favorite parts about this week’s recipe? These mini-quiches freeze well and can be microwaved when you’re short on time – so you’ll never have an excuse to skip breakfast!


Message from Monica:

High protein, gluten-free quiche is the perfect savory summer breakfast or snack. Freeze these in saran wrap for later use; you can easily nuke them in the microwave when you’re in a bind.



“Quiche Me, I’m a Dietitian”


  • 12 eggs
  • 1 carton egg whites
  • 2 TBSP almond flour or buckwheat flour
  • ¼ cup diced tomatoes
  • 2 TBSP diced green pepper
  • 2 TBSP diced onion
  • ¼ cup (12 tsp) Feta cheese crumbles, organic
  • Coconut oil spray


  1. Crack 12 organic, omega-3 eggs into a bowl; add 12 more egg WHITES.  
  2. Whisk with 2 TBSP almond flour or buckwheat flour, ¼ cup diced tomatoes, 2 TBSP diced onion, 2 TBSP diced green pepper.
  3. Mix in dash of sea salt, pepper and turmeric.
  4. Pour into a coconut oil-greased muffin tin.
  5. Bake at 350 degrees for 10-12 minutes or until egg is cooked through.
  6. At the last 5 minutes of baking; remove muffins and sprinkle ~1 teaspoon organic feta cheese on each muffin.

Serves 12


Price Breakdown:

  • 12 eggs ($5.99)
  • 1 – 16 fl oz carton egg whites ($4.29)
  • 2 TBSP almond flour ($0.60) when purchasing a bag almond flour ($12.99 for 12 oz)
  • 2 TBSP buckwheat flour ($0.12) when purchasing a bag buckwheat flour ($4.79 for 22 oz)
  • 1 tomato ($0.56)
  • 1 green pepper ($0.57)
  • 1 onion ($0.54)
  • ¼ cup (or 1 oz) Feta cheese crumbles, organic ($0.50) when purchasing full container ($2.99 for 6 oz)
  • 1 spray of coconut oil spray ($0.01) when purchasing bottle ($5.99 for 6 oz) **Serving size 0.33 second spray, Servings per container about 557


Total recipe cost with almond flour (12 servings): $13.06

Cost per serving with almond flour (12 servings): $1.09


Total recipe cost with buckwheat flour (12 servings): $12.58

Cost per serving with buckwheat flour (12 servings): $1.05


*Prices taken from Whole Foods Instacart


Essence Nutrition is a private nutrition practice based in Miami, founded by Monica Auslander, MS, RDN (B.A., University of Florida ’10, MS, Florida International University, ’13). Monica sees private clients in-office and virtually, creates comprehensive corporate wellness programs, provides menu consulting for eateries, and conducts group seminars/classes for groups and corporations. She also has in-office nutritional genetic testing and skin antioxidant testing for clients and a 24/7 concierge nutrition service. She has published online e-books, audio courses, a blog, and has contributed to various written and video national publications. She is the dietitian to the Miami Marlins and Ocean Reef Club and works as an adjunct professor at the University of Miami. Prior to opening Essence, she worked as a clinical dietitian at Jackson Memorial Hospital. Connect with Monica on her website, Twitter, Facebook, and Instagram.


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