Vegetable Quiche Cups Sbd
These Vegetable Quiche Cups are a light and wholesome twist on classic quiche, perfect for those following a South Beach Diet-inspired lifestyle or simply looking for a nutritious, low-carb breakfast option. Made with protein-packed eggs, crisp red bell peppers, tender zucchini, and vibrant baby spinach, these mini quiches are bursting with fresh vegetable goodness. A sprinkle of reduced-fat cheddar cheese adds just the right touch of creamy richness. Baked to golden perfection in a muffin tin, they’re portion-controlled, easy to grab on busy mornings, and can be prepped ahead for meal planning convenience. Whether served warm out of the oven or reheated for an on-the-go snack, these individual quiche cups are as versatile as they are delicious.
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Recipe Information
Ingredients
- 6 large Eggs
- 0.25 cup Low-fat milk
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 teaspoon Olive oil
- 0.5 cup Red bell pepper, diced
- 0.5 cup Zucchini, diced
- 1 cup Baby spinach, chopped
- 0.5 cup Shredded reduced-fat cheddar cheese
- 1 as needed Cooking spray
Instructions
Preheat your oven to 375°F (190°C).
Lightly spray a standard 12-cup muffin tin with cooking spray to prevent sticking.
In a mixing bowl, whisk together the eggs, low-fat milk, salt, and black pepper until well combined. Set aside.
Heat the olive oil in a non-stick skillet over medium heat. Add the diced red bell pepper and zucchini. Sauté for 3-4 minutes, or until slightly softened.
Stir in the chopped spinach and cook for an additional 1-2 minutes, just until wilted. Remove the skillet from heat and allow the vegetables to cool slightly.
Evenly distribute the sautéed vegetables into the prepared muffin cups.
Sprinkle a small amount of shredded cheddar cheese on top of the vegetables in each cup.
Carefully pour the egg mixture over the vegetables and cheese, filling each muffin cup about 3/4 full.
Bake in the preheated oven for 18-20 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 5 minutes before using a knife to loosen and remove them from the tin.
Serve warm or store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 20-30 seconds before serving.
Nutrition Facts
Calories |
120 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 3.1 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 192 mg | 64% | |
| Sodium | 308 mg | 13% | |
| Total Carbohydrate | 3.2 g | 1% | |
| Dietary Fiber | 0.8 g | 3% | |
| Total Sugars | 1.7 g | ||
| Protein | 9.7 g | 19% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 122 mg | 9% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 217 mg | 5% | |
*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.
