Recipe: Make-Ahead Quiche Cups

A fast, low-carb breakfast to fuel your busy morning
A yellow quiche muffin with green veggies with a bite out of it

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. It can be also frozen and reheated in the microwave, so you can just reheat them the next time you’re hungry.

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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)


  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, spinach, cheese, onion and green pepper. Add salt and pepper and hot sauce 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

One serving = 2 quiche cups and contains:

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

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