Low Fat Mini Quiche
Light, flavorful, and packed with wholesome ingredients, these Low Fat Mini Quiches are the perfect solution for a healthy breakfast or snack on the go. Made with a blend of whole eggs and egg whites, skim milk, and a medley of fresh veggies like baby spinach, red bell peppers, and scallions, each bite is bursting with savory goodness. The addition of low-fat cheddar cheese provides a hint of creaminess without the extra calories, making these mini quiches a guilt-free indulgence. With just 15 minutes of prep time and a quick bake in the oven, these protein-rich, low-calorie quiches are ready in no time. Serve warm or enjoy them cold—they’re as versatile as they are delicious, and perfect for meal prep. Whether you’re looking for a healthier spin on traditional quiche or a convenient grab-and-go breakfast option, these low-fat mini quiches deliver all the flavor with none of the guilt.
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Recipe Information
Ingredients
- 3 large eggs
- 3 egg whites
- 0.5 cup skim milk
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 cup baby spinach
- 0.5 cup low-fat cheddar cheese, shredded
- 0.5 cup red bell pepper, finely diced
- 2 scallions, thinly sliced
- 1 as needed cooking spray
Instructions
Preheat your oven to 375°F (190°C).
Spray a 12-cup muffin tin generously with cooking spray to prevent sticking.
In a large mixing bowl, whisk together the eggs, egg whites, and skim milk until well combined.
Add salt and black pepper to the egg mixture and continue to whisk until smooth.
Stir in the baby spinach, low-fat cheddar cheese, red bell pepper, and scallions, mixing until all ingredients are evenly distributed.
Divide the mixture evenly among the prepared muffin cups, filling each about ¾ full.
Bake in the preheated oven for 18-20 minutes or until the mini quiches are set and lightly golden on top.
Remove from the oven and allow the mini quiches to cool in the muffin tin for about 5 minutes.
Carefully remove the quiches from the muffin tin and serve warm, or allow them to cool completely and refrigerate for a quick meal later.
Nutrition Facts
Calories |
508 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.8 g | 27% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 582 mg | 194% | |
| Sodium | 2435 mg | 106% | |
| Total Carbohydrate | 21.8 g | 8% | |
| Dietary Fiber | 3.5 g | 12% | |
| Total Sugars | 11.0 g | ||
| Protein | 62.9 g | 126% | |
| Vitamin D | 4.3 mcg | 22% | |
| Calcium | 708 mg | 54% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 908 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
