RECIPE: Crustless Quiche Breakfast Cups


10        oz package frozen chopped spinach
¾         cup shredded reduced fat cheese
¾         cup egg whites or egg substitute
¼         cup diced green bell pepper
¼         cup diced onion
3          drops hot pepper sauce (optional)

 Microwave spinach 2 ½ minutes. Drain excess liquid

Line a 12-cup muffing pan with tin baking cups and spray with cooking spray

Combine all ingredients and divide evenly into the muffin cups

Bake at 350 degrees for 20 minutes or until knife inserted to center comes out clean

Entire recipe (12 mini quiche cups): 395 calories, 10g fat, 51g protein, 30g carb, 7g fiber


Originally from PRO Pulse July-August 2010

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