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[RealFood — Reporter Yook Seong-yeon] Mornings when you’re rushing and evenings when you’re wiped out make cooking feel like a major ask. Enter meal prep: a simple, healthy solution you can put together fast. “Meal prep” blends meal and prep (short for preparation) and means cooking or prepping several meals at once so they’re ready when you are.
RealFood’s pick? A crustless quiche with roasted potatoes — a weekend hour that covers five weekday meals. Pour the egg mixture into meal-prep glass containers and bake. Make a batch, stash portions in the freezer, and pop one in the microwave on hectic mornings or nights when cooking is off the table.
Quiche is a French classic — a savory egg custard made with eggs and milk or cream plus mix-ins. Traditional quiche usually has a pastry crust, but this recipe skips it for an easier, flour-free, and healthier meal-prep version.
If you have glass meal-prep containers, you can pour the egg mixture straight in and bake — minimal fuss, minimal dishes.
For a side, toss seasonal potatoes with a spicy kick and roast them until they’re golden. The combo of a crustless, nourishing quiche and zesty roasted potatoes feels totally elevated but effortless.
Grating Parmesan on top before baking gives you a crunchy top and a tender center. Freeze the finished portions and microwave for 5–6 minutes before serving.
Quiche ingredients (for five 980ml glass containers): 12 eggs; 300 ml milk; 220 ml heavy cream; 120 g bacon; 1 head broccoli; 1 onion; 10 button mushrooms; 5 cherry tomatoes; 3–4 cups shredded cheese; 100 g grated Parmesan; 2 tbsp olive oil; a bit of chopped parsley; 1 tsp salt; pinch of pepper.
Roasted potato ingredients: 1 kg potatoes; 2 sprigs rosemary; 4 tbsp melted butter or olive oil; 1 tbsp paprika powder; salt and pepper to taste.
1. Cut the broccoli into bite-sized florets. Thinly slice the onion, mushrooms, and bacon. Quarter or halve the cherry tomatoes.
2. Arrange the bacon, onion, mushrooms, cherry tomatoes, and broccoli on an oven pan. Drizzle with olive oil and season with salt and pepper. Roast in a preheated oven at 200°C for 15–20 minutes.
3. While the veggies roast, whisk together the eggs, milk, heavy cream, salt, and pepper in a large bowl. Fold in the shredded cheese gently.
4. Divide the roasted vegetables among the larger sections of two-compartment glass containers and pour in the egg mixture. Generously grate Parmesan over each container.
5. Bake in a preheated oven at 200°C for 35 minutes. (Tip: For quicker cooking, microwave for 3–4 minutes first, then finish in the oven for 15 minutes.)
6. While the quiches bake, peel and dice the potatoes. Toss them with olive oil or melted butter, paprika, salt, pepper, and rosemary leaves.
7. Roast the seasoned potatoes in a preheated oven at 200°C for 20 minutes.
8. Place the roasted potatoes into the side compartments to finish.
Source = Provided by Our Table
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