Mini Cheese, Corn, and Spinach Quiches
These delicious and healthy mini quiches combine whole grain bread with a savory filling of cheese, corn, and spinach. Perfect for breakfast on the go, a brunch centerpiece, or a light lunch, they offer a delightful combination of flavors. Easy to prepare and loved by both kids and adults, these are best made the day before for added convenience.
4
Servings
200
Calories
11
Ingredients
Ingredients
cooking spray
as needed
whole grain bread
4 slices (crusts removed, rolled out until thin)
baby spinach leaves
40 g ((4 cups))
corn kernels
125 g (drained)
eggs
4
low-fat milk
80 ml ((1/3 cup))
fresh ground black pepper
to taste
reduced-fat cheese
60 g ((30% reduced, grated, 1/2 cup))
strawberries
12 small (quartered)
kiwi fruit
1 (chopped)
water
1 bottle
Instructions
1
1. Preheat the oven to 190°C (or 170°C if using a fan-forced oven).
2
2. Lightly coat four 250ml (1 cup) muffin pan holes with cooking spray. Line the bases with baking paper rounds or place non-stick baking cases within.
3
3. Roll out the crustless slices of whole grain bread until thin and press one slice into each prepared muffin pan hole. Bake in the preheated oven for 5 minutes until bread is lightly golden. Set aside to cool for 10 minutes.
4
4. Evenly distribute the baby spinach leaves and corn kernels among the bread-lined muffin holes.
5
5. In a separate bowl, whisk together the eggs and low-fat milk. Season the mixture with freshly ground black pepper.
6
6. Gently pour the egg mixture over the spinach and corn in each bread case. Sprinkle grated reduced-fat cheese over the top.
7
7. Return the muffin pan to the oven and bake the quiches for 25 to 30 minutes until the egg is set and the tops are golden brown.
8
8. Allow the quiches to cool in the pan for 5 minutes, then transfer them to a wire rack to cool completely.
9
9. Serve each quiche with a quartered strawberry and chopped kiwi fruit, along with a bottle of water.
10
Note: These quiches can be made a day in advance. Store them in an airtight container in the fridge for up to 3 days. For longer storage, wrap the quiches in plastic wrap, place in a resealable plastic bag, and freeze for up to 3 months. To use, defrost in the fridge overnight.
Nutrition Information
8.75g
Fat
23.75g
Carbs
10g
Protein
3.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are Mini Cheese, Corn, and Spinach Quiches?
These are healthy mini quiches made with a whole grain bread crust and a savory filling of cheese, corn, and spinach.
What is used for the crust in this recipe?
The crust is made from crustless slices of whole grain bread that have been rolled out thin.
How many servings does this recipe provide?
This recipe makes 4 servings.
What is the recommended oven temperature?
Preheat the oven to 190°C, or 170°C if you are using a fan-forced oven.
How do I prepare the muffin pan?
Lightly coat four 250ml muffin pan holes with cooking spray and line the bases with baking paper rounds or non-stick baking cases.
Do I need to pre-bake the bread crust?
Yes, bake the bread-lined muffin holes for 5 minutes until the bread is lightly golden before adding the filling.
How long should the bread cool after pre-baking?
The pre-baked bread crusts should be set aside to cool for 10 minutes.
What vegetables are included in the filling?
The filling includes baby spinach leaves and drained corn kernels.
How is the egg mixture prepared?
Whisk together 4 eggs and 80ml of low-fat milk, then season with freshly ground black pepper.
What type of cheese is used in this recipe?
The recipe calls for 60g of grated reduced-fat cheese.
How long do the quiches bake after the filling is added?
Bake the assembled quiches for 25 to 30 minutes until the egg is set and the tops are golden brown.
How long should the quiches cool in the pan after baking?
Allow them to cool in the pan for 5 minutes before transferring them to a wire rack.
What is suggested to serve with the quiches?
Serve each quiche with a quartered strawberry and chopped kiwi fruit, along with a bottle of water.
Can these quiches be made in advance?
Yes, these quiches can be made a day in advance for added convenience.
How should I store leftovers in the fridge?
Store them in an airtight container in the refrigerator for up to 3 days.
Can I freeze these mini quiches?
Yes, wrap them in plastic wrap, place in a resealable bag, and freeze for up to 3 months.
What is the best way to defrost frozen quiches?
Defrost the quiches in the fridge overnight before using.
How many calories are in one serving?
Each serving contains 200 calories.
What is the protein content per serving?
Each serving provides 10g of protein.
How much fat is in each serving?
There are 8.75g of fat per serving.
What is the carbohydrate content?
There are 23.75g of carbohydrates per serving.
How much fiber do these quiches contain?
Each serving contains 3.5g of fiber.
Are these quiches suitable for children?
Yes, they are easy to prepare and loved by both kids and adults.
How much corn is required for the recipe?
The recipe requires 125g of drained corn kernels.
How much spinach is needed?
You will need 40g of baby spinach leaves.
What size are the muffin pan holes?
The recipe is designed for 250ml (1 cup) muffin pan holes.
How many eggs are used in the whole recipe?
The recipe uses 4 eggs.
How much milk is used in the egg mixture?
The egg mixture uses 80ml (1/3 cup) of low-fat milk.
What type of bread is best for the crust?
Whole grain bread is specified for the crust.
Can I use fan-forced settings for baking?
Yes, if using a fan-forced oven, set the temperature to 170°C.