Vegetable Mini Quiche – Breakfast, Snack or Appetizer


Total Time: 35 minutes  

 Nutrition:  Approximately 40 calories each.


  • 3/4 cup liquid egg substitute or 3 large eggs or 3 /4 cup egg whites
  • 1 package frozen chopped spinach (10 oz.) or one large bunch fresh spinach
  • 3/4 cup shredded reduced-fat cheese
  • 1/4 cup diced red or green peppers or mixture of both
  • 1/4 cup diced onions
  • Dash of hot pepper sauce
  • Salt to taste –  like it salty and use a half teaspoon.
  • Option: fajita spices


Makes 12 mini-quiches
Need: muffin tin, cooking spray, oven

1. Heat oven to 350F.

2. Spray the muffin tin cups with the cooking spray.

3. Thaw and drain spinach – wring it out well in your hand.  If using fresh spinach, steam it in the microwave, press out all juice, then chop.

4. Mix the spinach, eggs or egg substitute, cheese, peppers, onions, hot pepper sauce, salt in a bowl.

5. Fill the muffin tin cups with the mixture.

6. Bake at 350F or 20 minutes. You will know they are done when a knife inserted in the middle comes out clean.

7. Remove from cups to serve.

Fajita spice variation: Add fajita spice to taste at step 4 (a dash to 1/8 teaspoon). If you like it spicy, you may even want to add a bit of chopped jalapeno.

These tiny quiche are great for the person on the go.  Make ahead and freeze.

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