Makes 12 servings
Want an easy low-fat breakfast that’s high in protein – and portability? Try these individual quiches that are baked in foil cupcake wrappers! They’re also the perfect finger food for you next luncheon.
- 3/4 cup liquid egg substitute (or 3/4 cup egg whites)
- 1 package (10 ounces) frozen chopped spinach
- 3/4 cup shredded reduced-fat cheese
- 1/4 cup diced red or green peppers
- 1/4 cup diced onions
- A pinch of salt and pepper, your favorite dried herbs or spices, or a dash of hot sauce for flavoring
Heat oven to 350F. Line a 12-cup muffin pan with foil baking cups and spray the cups lightly with cooking spray. Thaw and drain spinach, then squeeze out the excess liquid. Mix everything – spinach, egg substitute, cheese, peppers, onions, and whatever flavoring you like – in a bowl. Pour into the foil cups and bake for 20 minutes or until a knife inserted in the middle comes out clean.
A note on seasonings: you can go minimalist, with just a little salt and pepper. You can try a dash or two of hot sauce for more kick. Or, you can get savory with your favorite herbs and spices. (We like a bit of paprika and oregano.)
Servings per Recipe: 12Amount per Serving
Calories from Fat:
Total Fat: 5g
Saturated Fat: 2g
Dietary Fiber: 2g
The U.S. Food and Drug Administration (FDA) recommends 2000 calories a day as a reasonable average guideline for most American adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.