companion blog to the e-book the 24/7 Low Carb Diner

Companion blog to the e-book
Available at

Saturday, August 22, 2015

Buffalo Chicken Quiche Cups

Crustless quiche is a classic low carb food. Quiche tastes good any time of day, at any temperature. Those facts make quiche great for lunch bags. But baking it up in individual cups is even better. Quiche cups in lunch boxes are neat. They are super quick to pack, requiring no assembly time in the morning. They can be baked ahead and frozen. Plus, quiche comes in an almost infinite variety!
This particular recipe, developed for September's Diner News dedicated to lunchbox foods, has the popular flavors of Buffalo style chicken. Just enough heat. A light crunch from the celery baked right in. The creamy flavor of the blue cheese drizzle. So good.   I bake mine in silicone cups for easy transfers and reheating, but they are great popped out of any muffin tin also. Finger food that is tasty and fun to eat.

Buffalo Chicken Quiche Cups
1 1/2 cups cooked, diced chicken breast
1/4 cup chicken wing sauce
2 oz Neufchatel cheese
2 ribs celery
4 eggs
3 tsp blue cheese dressing or ranch dressing

Stir the wing sauce into the diced chicken. Add cream cheese and celery. Stir. Add eggs and stir. Spoon into 6 sprayed silicone muffin cups. Bake 25 minutes at 350 degrees.  Remove from oven and drizzle 1/2 tsp dressing over the top.

Per Cup:   112 calories   2 net g carb

I use chicken wing sauce that already has butter flavor added, Louisiana Supreme, but you can use any hot sauce. The mini quiches don't have to be topped with blue cheese dressing if you don't like that. Ranch is good too, or you can leave them plain. Still yummy. Plan on adding some of these to your lunchbag. They are a lot less messy than Buffalo Chicken Wings. Be watching for more on the upcoming Brownbag edition of the Diner News. It will be packed with great ideas. I am looking forward to packing my lunch again. 

Get more great  low carb recipes at Low Carbing Among Friends.

 Order any of our great cookbooks at

Order my original e-book 
or the latest version for couples and singles, A Table for Two here. 


Lin said...

Could I swap out ricotta for the neufchatel?

Lisa Marshall said...

I haven't tried it, but I bet you could. Let me know.

Lin said...

Thanks Lisa! Can't wait to try it!

unter der laterne said...

Lisa, why do you not use full fat cream cheese? I thought it is the preferred way, not low fat. Do you count calories!

Lisa Marshall said...


At my age, I do have to watch calories too. Neufchatel has 72 calories and 1 carb for a 1 oz. serving. Full fat cream cheese has 97 calories and 1 carb per serving. Since the carbs are the same, I now use the lower calorie choice. Either will work in the recipe.

Anonymous said...

I wonder about blue cheese crumbles instead of cream cheese?

Lisa Marshall said...

About the blue cheese crumbles--by all means add them if you like them, but I would leave in the cream cheese. It helps the quiche from having a spongelike texture. Lisa

Anonymous said...

Why are you not able to save your receipes to pinterest?

Lisa Marshall said...
This comment has been removed by the author.
Lisa Marshall said...

If the Pinterest icon at the bottom of the post doesn't work, try this link.