Vegetable Quich Cups to Go South Beach
Perfect for busy mornings or meal prep enthusiasts, these Vegetable Quiche Cups to Go are a deliciously healthy, portable breakfast option inspired by the South Beach lifestyle. Loaded with fresh spinach, colorful bell peppers, and green onions, these mini quiches are packed with protein from fluffy eggs and low-fat cheese, all while being low-carb and low-fat. With just 10 minutes of prep time, they bake to golden perfection in under 25 minutes and can be stored for grab-and-go convenience throughout the week. Whether you’re following a South Beach diet or simply craving a savory, nutritious breakfast, these easy-to-make quiche cups are a flavorful way to fuel your day. Perfectly portioned and endlessly versatile, they're your new go-to recipe for healthy eating on the run!
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Recipe Information
Ingredients
- 6 large Eggs
- 0.5 cup Nonfat milk
- 1 cup Fresh spinach leaves
- 0.5 cup Bell pepper (diced, any color)
- 0.25 cup Green onions (chopped)
- 0.5 cup Low-fat shredded cheese
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- Nonstick cooking spray
Instructions
Preheat your oven to 375°F (190°C).
Spray a 12-cup muffin tin generously with nonstick cooking spray to prevent sticking.
In a mixing bowl, whisk together the eggs and nonfat milk until well combined.
Add the spinach, diced bell pepper, green onions, shredded cheese, salt, and black pepper to the egg mixture. Stir to evenly distribute the ingredients.
Carefully pour the egg and vegetable mixture into the prepared muffin tin, filling each cup about three-quarters full.
Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the quiche cups are set and lightly golden on top.
Remove the muffin tin from the oven and allow the quiche cups to cool for a few minutes. Use a knife or small spatula to gently loosen the edges and remove them from the tin.
Serve immediately, or let them cool completely and store in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave for a quick meal on the go.
Nutrition Facts
Calories |
110 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.0 g | 8% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 192 mg | 64% | |
| Sodium | 270 mg | 12% | |
| Total Carbohydrate | 3.3 g | 1% | |
| Dietary Fiber | 0.5 g | 2% | |
| Total Sugars | 2.2 g | ||
| Protein | 10.0 g | 20% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 146 mg | 11% | |
| Iron | 1.2 mg | 7% | |
| Potassium | 184 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.
