Bite-Size Crab Quiches
This chef-curated Bite-Size Crab Quiches offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Key Takeaways
- ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
- ✓Delivers 40g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 338 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Bite-Size Crab Quiches offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Culinary Heritage & Chef's Notes
In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Bite-Size Crab Quiches to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.
At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Bite-Size Crab Quiches, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- 1 (10 ounce) can large refrigerated
- buttermilk biscuits
- 1 (6 ounce) can crabmeat -
- drained, flaked and cartilage
- removed
- 1/2 cup shredded Swiss cheese
- 1 egg
- 1/2 cup milk
- 1/2 teaspoon dill weed
- 1/4 teaspoon salt
Chef's Sourcing & Quality Tips:
- Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
- Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
- Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.
Step-by-Step Culinary Masterclass
Follow these sequential steps with careful attention to sensory cues and cooking temperatures:
Step 1: Technique & Execution
Separate each biscuit into five equal pieces. press onto the bottom and up the sides of 24 ungreased miniature muffin cups (discard remaining piece of dough)Step 2: Technique & Execution
Fill each cup with 2 teaspoons crab and 1 teaspoon Swiss cheeseStep 3: Technique & Execution
In a small bowl, combine the egg, milk, dill and salt; spoon about 1-1/2 teaspoons into each cupStep 4: Technique & Execution
Bake at 375 degrees F for 15-20 minutes or until edges are golden brownStep 5: Technique & Execution
Let stand for 5 minutes before removing from pansChef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 338 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 40g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 44g | Complex, slow-digesting dietary fiber |
| Fat | 18g | Wholesome dietary lipids for micronutrient absorption |
Bite-Size Crab Quiches
This chef-curated Bite-Size Crab Quiches offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Macro Nutrition Profile (Per Serving)
Ingredients
Ingredient Substitutions
| Original Ingredient | Healthy Alternative |
|---|---|
| Animal protein | Firm tofu, tempeh, or organic chickpeas |
| Cooking fat | Extra virgin olive oil or grass-fed butter |
Instructions
Technique & Execution: Separate each biscuit into five equal pieces. press onto the bottom and up the sides of 24 ungreased miniature muffin cups (discard remaining piece of dough)
Technique & Execution: Fill each cup with 2 teaspoons crab and 1 teaspoon Swiss cheese
Technique & Execution: In a small bowl, combine the egg, milk, dill and salt; spoon about 1-1/2 teaspoons into each cup
Technique & Execution: Bake at 375 degrees F for 15-20 minutes or until edges are golden brown
Technique & Execution: Let stand for 5 minutes before removing from pans
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Storage & Freezing Tips
- Refrigerator: Store in an airtight container for up to 2 days. Keep the components separate if possible to preserve texture.
- Reheating: Reheat gently in a skillet on medium-low heat with a splash of olive oil or butter.
- Freezing: Freezing is not recommended for this dish because ingredients like eggs become soggy, rubbery, or mushy when defrosted.
Frequently Asked Questions
Can this recipe be prepared ahead of time?▼
Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.
Is this recipe gluten-free?▼
All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.
Tried this recipe?
Tag @stewartlucas on Instagram and hashtag it #nutriguide!
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Stewart Lucas
Chief Culinary SpecialistStewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.
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