Quiche to Go Adapted from South Beach Diet
Start your day with a protein-packed punch by making these "Quiche to Go" cups, adapted from the South Beach Diet! Perfectly portioned and bursting with flavor, these mini quiches combine fluffy eggs, reduced-fat cheddar, creamy cottage cheese, and savory turkey bacon for a satisfying breakfast or snack on the go. Fresh spinach and onion add a pop of color and nutrients, while a quick prep time of just 10 minutes means they’re as convenient as they are tasty. Baked right in a muffin tin for easy portability, these low-carb, high-protein bites are ideal for meal prep and can be enjoyed warm or chilled. Whether you're adhering to a low-carb lifestyle or simply looking for a healthy grab-and-go option, these quiches deliver on flavor and nutrition!
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Recipe Information
Ingredients
- 6 large Eggs
- 0.5 cup Low-fat cottage cheese
- 0.5 cup Shredded reduced-fat cheddar cheese
- 0.5 cup Diced cooked turkey bacon
- 0.5 cup Chopped fresh spinach
- 0.25 cup Chopped onion
- 0.25 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 1 as needed Nonstick cooking spray
Instructions
Preheat your oven to 375°F (190°C).
Lightly spray a standard 12-cup muffin tin with nonstick cooking spray.
In a medium mixing bowl, whisk together the eggs until well blended.
Add the cottage cheese, shredded cheddar cheese, diced turkey bacon, chopped spinach, and chopped onion to the beaten eggs. Mix well to combine.
Season the mixture with salt and black pepper.
Evenly distribute the mixture into the prepared muffin cups, filling each about three-quarters full.
Bake in the preheated oven for 20-25 minutes, or until the quiches are set and lightly golden on top.
Remove the muffin tin from the oven and allow the quiches to cool for 5 minutes before carefully removing them from the tin using a small offset spatula or knife.
Serve immediately, or let them cool completely before storing in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
145 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.1 g | 12% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 408 mg | 18% | |
| Total Carbohydrate | 2.9 g | 1% | |
| Dietary Fiber | 0.2 g | 1% | |
| Total Sugars | 1.2 g | ||
| Protein | 13.6 g | 27% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 125 mg | 10% | |
| Iron | 1.2 mg | 7% | |
| Potassium | 176 mg | 4% | |
*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.
