Community Pick
Vegetable Quiche Cups -SBD-
photo by Jonathan Melendez
- Ready In:
- 40mins
- Ingredients:
- 7
- Yields:
-
12 quiche cups
ingredients
- 3⁄4 3/4 cup egg white substitute or 3/4 cup egg substitute
- 1 (10 ounce) package frozen chopped spinach
- 3⁄4 cup shredded reduced-fat cheese
- 1⁄4 cup diced red peppers or 1/4 cup green pepper (or mixture of both)
- 1⁄4 cup diced onion
- Tabasco sauce or other hot pepper sauce, if desired,to taste
- salt
directions
- Heat oven to 350F.
- Line a 12 cup muffin pan with foil baking cups, spray the cups with cooking spray.
- Thaw and drain spinach, wring it out well by hand.
- Mix the spinach, egg whites or substitute, cheese, peppers, onions, hot pepper sauce and salt in a bowl.
- Fill the foil cups with the mixture.
- Bake at 350F or 20 minutes, testing so that a knife inserted in the middle comes out clean.
- Remove from cups to serve.
Questions & Replies
Reviews
-
I used whole real eggs, broccoli instead of spinach, and added cooked bacon and mushrooms. I also used far fewer veggies as my husband likes his eggs to look like eggs. I know there has been discussion about the recipe being good for vegetarians, but my way it is very good for people on Adkins or Keto diets.
-
I can't believe I haven't rated this yet! I've made this probably a dozen times because my family loves them so much. They're really great and lend themselves quite easily to modifications. I always include the frozen spinach but have also used caramelized onions, chopped mushrooms, Parmesan cheese and goat cheese. Even when I feel like I am way overdoing the cheese and other less healthy (compared to veggies) items, the calorie count still only comes out to about 70 or so which is awesome. <br/><br/>We ate these stuffed inside of freshly baked popovers last weekend and they were a fantastic 150 calorie breakfast.
-
As written, it's an OK recipe. Here are my "modifications." First, I use an entire 15 oz container of Egg Beaters, saute the onions and peppers until softened and put in an 8x8 baking pan sprayed with nonstick spray. Instead of shredded cheddar cheese I put swiss cheese slices to cover the top and top with cracked black pepper. Bake at 350 degrees for approximately 20-30 minutes or until "egg" mixture is set. Cut into 6 slices. The amount of extra egg substitute is minimal extra calories and makes them sooooo much yummier. In the morning I nuke them in the microwave and put them on a whole wheat english muffin with a slice of tomato.
see 38 more reviews
Tweaks
-
Absolutely delicious! I used fresh spinach, green peppers, and soy pepper jack cheese (cause that's all I had). Next time, I will probably use mushrooms instead of onions, just to switch things up a bit. The outside of the muffin cups stuck to the muffin tin, so I'll probably use nonstick spray in them next time. But, getting right down to it, I WILL make it again and thank you for offering up such a yummy, healthy lunch!
-
I've made these quite a few times and love them. Two are perfect for breakfast. I started using egg substitute that has green and red pepper already in it for a shortcut. I have also added extra egg. I like them either way. You get a great breakfast that is made ahead. Only takes seconds to warm in the microwave!
RECIPE SUBMITTED BY
dale7793
Australia
I have a passion for healthy and simple dishes with lots of vegetables, although I love a treat every now and again also, especially ice cream!