Low Fat Mini Quiches
Perfect for meal prepping or serving at brunch gatherings, these Low Fat Mini Quiches are a nutritious and irresistible bite-sized option that packs flavor without the guilt. Made with a blend of egg whites and a single whole egg, these quiches are enriched with vibrant veggies like spinach, red and green bell peppers, and onions, ensuring every bite is loaded with vitamins and freshness. A hint of low-fat shredded cheese adds a creamy finish, while simple seasoning keeps the dish light and wholesome. Easy to make in just 40 minutes, these healthy mini quiches are baked in a muffin tin for effortless portion control. Refrigerate leftovers for up to three days and enjoy them as a grab-and-go snack or busy weekday breakfast. Perfect for fans of healthy, low-calorie, high-protein recipes!
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Recipe Information
Ingredients
- 8 Egg whites
- 1 Large egg
- 0.5 cup Low-fat milk
- 0.5 cup Red bell pepper, diced
- 0.5 cup Green bell pepper, diced
- 1 cup Spinach, chopped
- 0.5 cup Onion, finely chopped
- 0.5 cup Low-fat shredded cheese
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- Non-stick cooking spray
Instructions
Preheat your oven to 375°F (190°C).
In a large mixing bowl, combine the egg whites, whole egg, and low-fat milk. Whisk together until well blended.
Add the diced red bell pepper, green bell pepper, chopped spinach, and finely chopped onion to the egg mixture. Stir until all the vegetables are evenly distributed.
Add the low-fat shredded cheese to the mixture and stir to combine. Season with salt and black pepper.
Spray a 12-cup muffin tin with non-stick cooking spray to prevent the quiches from sticking.
Pour the egg and vegetable mixture into each muffin cup, filling them about 3/4 full.
Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the quiches are set and lightly golden on top.
Allow the mini quiches to cool in the muffin tin for about 5 minutes before removing them.
Serve warm or at room temperature. These mini quiches can be stored in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
526 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.2 g | 17% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 216 mg | 72% | |
| Sodium | 2207 mg | 96% | |
| Total Carbohydrate | 34.2 g | 12% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 19.1 g | ||
| Protein | 59.0 g | 118% | |
| Vitamin D | 2.3 mcg | 11% | |
| Calcium | 698 mg | 54% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1324 mg | 28% | |
*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.
