Spinach & Cheese Veggie Quiche Bites
These Spinach & Cheese Veggie Quiche Bites are a delightful and nutritious breakfast option perfect for the South Beach Diet, phase 1. Packed with protein and vegetables, these quiche cups are not only hearty but also versatile. They can be enjoyed hot right out of the oven or served cold as a refreshing snack. Make a batch for easy meal prep, and you can freeze the extras for a quick grab-and-go option during busy mornings. With vibrant flavors from fresh peppers and a cheesy delight, these quiche bites are sure to please everyone at your table!
N/A
Servings
N/A
Calories
7
Ingredients
Ingredients
Egg white substitute
3/4 cup (Can use egg substitute as a variation.)
Frozen chopped spinach
10 ounces (Thaw and drain thoroughly before use.)
Shredded reduced-fat cheese
3/4 cup (Use your favorite reduced-fat cheese.)
Diced red peppers
1/4 cup (Can mix with green peppers for variety.)
Diced onion
1/4 cup (Use any type of onion you prefer.)
Tabasco or hot pepper sauce
To taste (Optional, adjust according to your spice preference.)
Salt
To taste (Add according to preference.)
Instructions
1
Preheat your oven to 350°F (175°C).
2
Prepare a 12-cup muffin pan by lining it with foil baking cups and spraying them lightly with cooking spray to prevent sticking.
3
Thaw the frozen chopped spinach in the microwave or a bowl of warm water. Once thawed, drain thoroughly and squeeze out excess moisture using your hands or a clean kitchen towel.
4
In a large mixing bowl, combine the drained spinach, egg whites (or egg substitute), shredded reduced-fat cheese, diced red and green peppers, diced onion, Tabasco sauce (if using), and a pinch of salt. Mix well until all ingredients are evenly incorporated.
5
Spoon the mixture into the prepared muffin cups, filling each about three-quarters full to allow for rising.
6
Place the muffin pan in the preheated oven and bake for approximately 20 minutes, or until the tops are golden and a knife inserted into the center comes out clean.
7
Once baked, allow the quiche bites to cool for a few minutes before carefully removing them from the muffin cups. Serve immediately or allow to cool completely before storing or freezing for later enjoyment.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Spinach & Cheese Veggie Quiche Bites?
They are a nutritious breakfast option packed with protein and vegetables, designed to be crustless and portable.
Are these quiche bites suitable for the South Beach Diet?
Yes, they are specifically perfect for the South Beach Diet.
Which phase of the South Beach Diet is this recipe for?
This recipe is suitable for phase 1 of the South Beach Diet.
Can I eat these quiche bites cold?
Yes, they can be enjoyed hot right out of the oven or served cold as a refreshing snack.
Can I freeze these quiche bites for later?
Yes, you can freeze the extras for a quick grab-and-go option during busy mornings.
What temperature should the oven be set to?
Preheat your oven to 350°F (175°C).
How should I prepare the muffin pan?
Line a 12-cup muffin pan with foil baking cups and spray them lightly with cooking spray.
How do I prepare the frozen spinach?
Thaw the spinach, drain it thoroughly, and squeeze out excess moisture using your hands or a clean kitchen towel.
What is the main protein source in this recipe?
The protein comes from 3/4 cup of egg white substitute or egg whites and shredded reduced-fat cheese.
Can I use real eggs instead of egg substitute?
Yes, you can use egg whites as a direct variation for the egg substitute.
What kind of cheese should I use?
The recipe recommends using 3/4 cup of your favorite shredded reduced-fat cheese.
What vegetables are included in these bites?
The recipe includes chopped spinach, diced red and green peppers, and diced onions.
Is this recipe spicy?
It can be adjusted to your preference by adding Tabasco or hot pepper sauce to taste.
How full should I fill the muffin cups?
Spoon the mixture into the prepared muffin cups, filling each about three-quarters full to allow for rising.
How long do these quiche bites bake?
Bake for approximately 20 minutes.
How do I know when the quiche bites are done?
The tops should be golden and a knife inserted into the center should come out clean.
Should I let them cool before removing them from the pan?
Yes, allow the quiche bites to cool for a few minutes before carefully removing them from the muffin cups.
Is this recipe vegetarian?
Yes, these quiche bites are vegetarian-friendly.
How much spinach is needed for this recipe?
You will need one 10-ounce package of frozen chopped spinach.
Can I use any type of onion?
Yes, you can use any type of onion you prefer.
How many quiche bites does this recipe make?
The recipe is designed for a 12-cup muffin pan, yielding 12 quiche bites.
Is this recipe good for meal prep?
Yes, making a batch is ideal for easy meal prep during the week.
What is the benefit of using foil baking cups?
Foil baking cups help prevent sticking and make the quiche bites easier to remove and transport.
Are these quiche bites low-carb?
Yes, they are tagged as low-carb since they contain no flour or crust.
What can I substitute for red peppers?
You can use green peppers or a mix of both for variety.
Is salt required in this recipe?
Salt is added to taste, so you can adjust it according to your preference.
Can these be served as a snack?
Yes, they are versatile enough to be served as a breakfast or a healthy snack.
How do I prevent the quiche bites from being soggy?
The key is to drain the spinach thoroughly and squeeze out all excess moisture before mixing.
What flavor profile can I expect?
They offer vibrant flavors from fresh peppers and onions combined with a cheesy delight.
How much egg substitute do I need?
The recipe calls for 3/4 cup of egg white substitute.