Recipe: Make-Ahead Quiche Cups

A fast, low-carb breakfast to fuel your busy morning

If you’re on the run in the morning, welcome to your next breakfast! High in protein and low in carbohydrates, quiche cups can keep you satisfied and fueled throughout your morning. Any combination of acceptable vegetables may be used for this recipe. This recipe can be frozen and reheated in the microwave.

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Ingredients

1 10-ounce package frozen chopped spinach
¾ cup egg substitute
¾ cup low fat shredded cheese
¼ cup diced onion
¼ cup diced green pepper
3 to 4 drops red hot sauce (optional)

Instructions

  1. Microwave spinach for 2 ½ minutes on high, then drain the excess liquid.
  2. Line a muffin pan with six foil baking cups, then spray the cups with non-fat cooking spray.
  3. Combine egg substitute, cheese, onion and green pepper. Add salt and pepper to taste.
  4. Mix well and divide evenly into the baking cups.
  5. Bake at 350 degrees for 20 minutes or until knife inserted in center comes out clean.

Nutrition information

Makes 3 servings. Each serving is two quiche cups.

Calories 120
Total fat 2.5 g
Saturated fat 1 g
Trans fat 0 g
Cholesterol 5 mg
Sodium 460 mg
Total carbohydrate 8 g
Fiber 2 g
Sugars 3g
Protein: 16 g

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Contributors: Digestive Disease Health Team dietitians

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