Name: Vegetable Quiche Cups -SBD-
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 12 quiche cups
Ingredients: 3/4 cup egg white substitute or 3/4 cup egg substitute; 1 (10 ounce) package frozen chopped spinach; 3/4 cup shredded reduced-fat cheese; 1/4 cup diced red peppers or 1/4 cup green pepper (or mixture of both); 1/4 cup diced onion; Tabasco sauce or other hot pepper sauce, if desired,to taste; salt

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Recipe by dale7793

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Vegetable Quiche Cups -SBD- created by Jonathan Melendez

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These are a breakfast option in the South Beach Diet (phase 1). They can be eaten hot or cold and can also be frozen. These make a handy and healthy snack to take to work too.

Ready In:: 40mins
Yields:
Units:

Nutrition Information

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ingredients

³⁄₄ 3/4 cup egg white substitute or 3/4 cup egg substitute
1 (10 ounce) package frozen chopped spinach
³⁄₄ cup shredded reduced-fat cheese
¹⁄₄ cup diced red peppers or 1/4 cup green pepper (or mixture of both)
¹⁄₄ cup diced onion
Tabasco sauce or other hot pepper sauce, if desired,to taste
salt

directions

Heat oven to 350F.
Line a 12 cup muffin pan with foil baking cups, spray the cups with cooking spray.
Thaw and drain spinach, wring it out well by hand.
Mix the spinach, egg whites or substitute, cheese, peppers, onions, hot pepper sauce and salt in a bowl.
Fill the foil cups with the mixture.
Bake at 350F or 20 minutes, testing so that a knife inserted in the middle comes out clean.
Remove from cups to serve.

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RECIPE MADE WITH LOVE BY

@dale7793

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@dale7793

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"These are a breakfast option in the South Beach Diet (phase 1). They can be eaten hot or cold and can also be frozen. These make a handy and healthy snack to take to work too."

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question by Anonymous

2/26/2021

Freezing? Watery when defrosted?
review by Maryann

9/14/2020

Light and simple to make. I used pancetta and zucchini when I want something richer. My go to recipe for quiche from now on, I like it's versatility and basic approach.
question by sandypvictor

3/18/2019

Can this be made with whole eggs? If so, please indicate quantity for this recipe
review by Linda D.

8/25/2018

I used whole real eggs, broccoli instead of spinach, and added cooked bacon and mushrooms. I also used far fewer veggies as my husband likes his eggs to look like eggs. I know there has been discussion about the recipe being good for vegetarians, but my way it is very good for people on Adkins or Keto diets.
tweak by rkirkw05

4/16/2018

I've made these in the past when I was following SBD.....want to start up again. My questions are: Can you use "real" eggs (all or whites only) and how many for one recipe....and, I have fresh Spinach, not frozen....can this also be used in this recipe? Thanks!