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[RealFood — Reporter Seong-yeon Yuk] Mornings that sprint by and evenings when you’ve hit the wall call for something fast, healthy, and low-fuss. Enter meal prep: a practical blend of “meal” and “prep” that lets you cook or ready multiple meals at once so weekday eating feels effortless.
RealFood’s pick is a “quiche and roasted potato meal-prep.” Spend about an hour on the weekend and you’ll have five weekday meals waiting. Just pour the egg mixture into glass meal-prep containers and bake. Make a batch, stash them in the freezer, and on busy mornings pop one in the microwave for a quick, satisfying meal.
Quiche comes from France — it’s basically a savory custard of eggs and milk or cream baked with tasty add-ins. This version skips the pastry crust, so it’s simpler and flour-free — a lighter, healthier meal-prep twist.
If you have glass meal-prep containers, you can pour the egg mixture directly into them and bake — minimal cleanup, maximum convenience.
Pair it with spicy roasted seasonal potatoes for contrast: the creamy, crustless quiche and zesty oven potatoes are a match made for grab-and-go lunches or easy dinners.
A generous grating of Parmesan on top before baking creates a crunchy surface with a creamy interior. Freeze your portions and microwave for 5–6 minutes before serving.
Quiche ingredients (makes five 980 ml glass containers): 12 eggs; 300 ml (about 1.3 cups) milk; 220 ml (about 0.9 cup) heavy cream; 120 g (about 4.2 oz) bacon; 1 head broccoli; 1 onion; 10 button mushrooms; 5 cherry tomatoes; 3–4 cups shredded cheese; 100 g (about 3.5 oz) grated Parmesan; 2 tbsp olive oil; a little chopped parsley; 1 tsp salt; a pinch of black pepper.
Roasted potatoes: 1 kg (about 2.2 lb) potatoes; 2 sprigs rosemary; 4 tbsp melted butter (or olive oil); 1 tbsp paprika powder; a little salt; a little black pepper.
1. Cut the broccoli into bite-size florets. Thinly slice the onion, mushrooms, and bacon. Quarter or halve the cherry tomatoes.
2. Spread 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 (392°F) for 15–20 minutes.
3. While the vegetables roast, whisk the eggs, milk, and cream with salt and pepper in a large bowl until combined. Gently fold in the shredded cheese.
4. Divide the roasted mixture among the wide compartments of two-compartment glass containers, then pour in the egg mixture. Generously grate Parmesan over the top.
5. Bake in a 200°C (392°F) oven for 35 minutes. (Tip: To speed things up, 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 200°C (392°F) oven for 20 minutes.
8. Divide the roasted potatoes into the side compartments and you’re done.
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