Low Sodium Mini Quiches
Perfectly portable and bursting with fresh flavors, these Low Sodium Mini Quiches are a healthier spin on the classic brunch favorite. Crafted with nutrient-rich ingredients like fresh spinach, cherry tomatoes, and red bell peppers, these bite-sized delights pack a vibrant punch without relying on excess salt. Enhanced with aromatic garlic and onion powders, creamy reduced-fat Cheddar, and a dash of parsley, each quiche is a wholesome balance of protein and vegetables. Quick to prepare, they bake up golden and tender in just 25 minutes, making them ideal for busy mornings, meal prep, or hosting. Whether served warm or at room temperature, these savory muffins are a heart-healthy, low-sodium option that doesn't compromise on flavor or nutrition.
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Recipe Information
Ingredients
- 6 Eggs
- 0.5 cup Whole milk
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Ground black pepper
- 1 cup Fresh spinach, chopped
- 0.5 cup Cherry tomatoes, halved
- 0.5 cup Red bell pepper, finely diced
- 2 tablespoons Green onions, chopped
- 0.5 cup Reduced-fat Cheddar cheese, shredded
- 1 tablespoon Fresh parsley, chopped
- 1 spray Olive oil spray
Instructions
Preheat your oven to 350°F (175°C) and lightly spray a 12-cup muffin tin with olive oil spray.
In a large mixing bowl, whisk together the eggs, whole milk, garlic powder, onion powder, and ground black pepper until well combined.
Add the chopped spinach, cherry tomatoes, red bell pepper, green onions, shredded Cheddar cheese, and chopped parsley to the egg mixture. Gently stir to combine all ingredients.
Evenly distribute the egg and vegetable mixture into the prepared muffin tin compartments, filling each about three-quarters full.
Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg mixture is set and the tops are lightly golden.
Remove the mini quiches from the oven and allow them to cool in the pan for 5 minutes.
Carefully remove the mini quiches from the muffin tin and transfer them to a serving platter or plate.
Serve warm or at room temperature, garnished with additional chopped parsley if desired.
Nutrition Facts
Calories |
747 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.4 g | 56% | |
| Saturated Fat | 17.7 g | 88% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 1161 mg | 387% | |
| Sodium | 896 mg | 39% | |
| Total Carbohydrate | 25.7 g | 9% | |
| Dietary Fiber | 5.3 g | 19% | |
| Total Sugars | 12.9 g | ||
| Protein | 62.2 g | 124% | |
| Vitamin D | 7.8 mcg | 39% | |
| Calcium | 828 mg | 64% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 1448 mg | 31% | |
*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.
