Mini Spinach and Veggie Quiche Bites
These Mini Spinach and Veggie Quiche Bites are perfect for a nutritious breakfast on the go, aligning with the South Beach Diet Phase 1. Packed with vibrant vegetables and creamy reduced-fat cheese, these bite-sized quiches offer a delightful way to incorporate healthy ingredients into your morning routine. The versatility of this recipe means you can use any combination of your favorite vegetables and cheese to create the perfect flavor profile. Plus, they can be easily frozen and reheated in the microwave, making them an ideal option for busy days. Enjoy these guilt-free quiche bites that are as delicious as they are wholesome!
6
Servings
80
Calories
6
Ingredients
Ingredients
Frozen chopped spinach
10 ounces (Thawed and drained)
Liquid egg substitute
3/4 cup (None)
Low-fat cheese, shredded
3/4 cup (None)
Green pepper, diced
1/4 cup (Diced)
Onion, diced
1/4 cup (Diced)
Hot pepper sauce
3 drops (Optional)
Instructions
1
Preheat your oven to 350°F (175°C).
2
In a microwave-safe bowl, microwave the thawed spinach on high for 2 1/2 minutes. Once cooked, drain any excess liquid from the spinach.
3
Prepare a 12-cup muffin pan by lining it with foil baking cups and spraying them with cooking spray to prevent sticking.
4
In a large mixing bowl, combine the liquid egg substitute, shredded low-fat cheese, diced green peppers, diced onions, and the drained spinach. Stir the mixture until all ingredients are evenly combined.
5
Carefully divide the mixture evenly among the prepared muffin cups, filling each cup about three-quarters full.
6
Place the muffin pan in the preheated oven and bake for 20 minutes, or until a knife inserted into the center of a quiche bite comes out clean.
7
Once baked, allow the quiche bites to cool slightly before removing them from the muffin pan. Enjoy immediately or store in an airtight container in the refrigerator for up to 3 days. Freeze any leftovers for convenient future meals.
Nutrition Information
4g
Fat
3.7g
Carbs
6g
Protein
Frequently Asked Questions
Frequently Asked Questions
What are Mini Spinach and Veggie Quiche Bites?
They are nutritious, crustless bite-sized quiches made with spinach, egg substitute, and vegetables, designed for a healthy breakfast.
Are these quiche bites suitable for the South Beach Diet?
Yes, they are specifically aligned with the South Beach Diet Phase 1 guidelines.
How many calories are in a serving?
Each serving contains approximately 80 calories.
What is the protein content per serving?
Each serving provides 6 grams of protein.
How many servings does this recipe make?
This recipe makes 6 servings.
What are the main ingredients?
The main ingredients include frozen chopped spinach, liquid egg substitute, low-fat shredded cheese, green pepper, and onion.
Can I freeze these quiche bites?
Yes, they can be easily frozen and reheated in the microwave for a convenient meal.
How long can I store them in the refrigerator?
They can be stored in an airtight container in the refrigerator for up to 3 days.
How do I prepare the spinach for this recipe?
Microwave the thawed spinach for 2.5 minutes and then drain any excess liquid thoroughly.
What oven temperature is required?
Preheat your oven to 350°F (175°C).
How long do they need to bake?
Bake for 20 minutes or until a knife inserted into the center comes out clean.
Can I customize the vegetables?
Yes, you can use any combination of your favorite vegetables to create a different flavor profile.
What kind of cheese should I use?
The recipe calls for shredded low-fat cheese to keep the dish healthy and diet-friendly.
How do I prevent the quiches from sticking to the pan?
Use foil baking cups in your muffin pan and spray them with cooking spray.
Are these quiche bites spicy?
The recipe includes 3 drops of hot pepper sauce for flavor, which is optional and provides very mild heat.
What is the fat content per serving?
There are 4 grams of fat per serving.
How many carbohydrates are in each serving?
Each serving contains 3.7 grams of carbohydrates.
Is this recipe easy to make?
Yes, with only 6 ingredients and simple mixing instructions, it is considered an easy recipe.
What size muffin pan do I need?
A standard 12-cup muffin pan is used for this recipe.
How full should I fill the muffin cups?
Fill each cup about three-quarters full with the egg and veggie mixture.
Can I use fresh spinach instead of frozen?
While the recipe calls for frozen, you can use fresh spinach if you cook and drain it properly first.
Are these quiche bites gluten-free?
Since they are crustless and use vegetables and eggs, they are naturally gluten-free.
What is the prep time for the vegetables?
The green peppers and onions should be finely diced before mixing.
Are these good for meal prep?
Absolutely, they are an ideal make-ahead breakfast option for busy mornings.
Do I need to let them cool after baking?
Yes, allow them to cool slightly before removing them from the muffin pan.
Can I use real eggs instead of egg substitute?
Yes, though it may change the nutritional values like cholesterol and fat content.
How much spinach is used?
The recipe requires one 10-ounce package of frozen chopped spinach.
Is there any sugar in this recipe?
No, there is no added sugar in this recipe.
What tools do I need for this recipe?
You will need a microwave-safe bowl, a large mixing bowl, a 12-cup muffin pan, and foil liners.
Why use foil liners instead of paper?
Foil liners combined with cooking spray generally release egg-based dishes more easily than paper liners.