Vegetable Quiche Cups
Description:
Are you on the South Beach Diet (phase 1) and craving a delightful breakfast option that’s both satisfying and compliant with your dietary goals? Look no further than these Vegetable Quiche Cups! Whether enjoyed piping hot or chilled, they make for a convenient and healthy snack, perfect for those busy mornings or as a midday pick-me-up at the office. Plus, they freeze beautifully, allowing you to prep ahead for busy days ahead without sacrificing flavor or nutrition.
Recipe Category: Savory Pies
Keywords: Breakfast, Lunch/Snacks, Cheese, Vegetable, Savory, Brunch, < 60 Mins, Oven, Easy
Nutritional Information (Per Serving):
- Calories: 9.2
- Fat Content: 0.1g
- Saturated Fat Content: 0g
- Cholesterol Content: 0mg
- Sodium Content: 17.8mg
- Carbohydrate Content: 1.5g
- Fiber Content: 0.8g
- Sugar Content: 0.4g
- Protein Content: 0.9g
Ingredients:
| Quantity | Ingredient |
|---|---|
| 3/4 | egg white substitute |
| 1 | egg substitute |
| 3/4 | frozen chopped spinach |
| 1/4 | green pepper |
| 1/4 | onion |
| Tabasco sauce | |
| salt |
Recipe Yield: 12 quiche cups
Cooking Time:
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
Instructions:
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Preheat Oven: Start by preheating your oven to 350°F (175°C), ensuring it reaches the perfect temperature for baking these delicious quiche cups to perfection.
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Prepare Muffin Pan: Line a 12-cup muffin pan with foil baking cups, then give each cup a light spray with cooking spray. This ensures your quiche cups won’t stick and makes for easy cleanup later.
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Thaw and Drain Spinach: Take your frozen chopped spinach and allow it to thaw completely. Once thawed, drain any excess liquid and be sure to wring it out well by hand to remove any excess moisture.
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Mix Ingredients: In a mixing bowl, combine the thawed and drained spinach with the egg white substitute, egg substitute, shredded cheese, diced green pepper, finely chopped onion, a dash of Tabasco sauce for a hint of heat, and a sprinkle of salt to enhance the flavors.
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Fill Foil Cups: Spoon the mixture evenly into the prepared foil baking cups, ensuring each cup is filled to the brim with the delicious vegetable and egg mixture.
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Bake to Perfection: Place the filled muffin pan in the preheated oven and bake at 350°F (175°C) for approximately 20 minutes, or until the quiche cups are set and lightly golden on top. To test for doneness, insert a knife into the center of a quiche cup – it should come out clean when they’re ready.
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Serve and Enjoy: Once baked to perfection, remove the quiche cups from the oven and allow them to cool slightly before carefully removing them from the foil cups. Serve them up hot and fresh for a delightful breakfast or snack option that’s both nutritious and delicious!
These Vegetable Quiche Cups are not only packed with flavor but also incredibly versatile. Enjoy them as a savory breakfast alongside a fresh salad, or pack them up for a satisfying midday snack on the go. With their wholesome ingredients and satisfying taste, they’re sure to become a staple in your meal rotation, whether you’re following the South Beach Diet or simply looking for a tasty way to incorporate more veggies into your day.
