Low Fat Mini Quiches
Whip up a batch of these irresistible Low Fat Mini Quiches, the perfect guilt-free breakfast or snack option that’s packed with flavor and nutrition! Made with fluffy egg whites, a splash of low-fat milk, and loaded with colorful veggies like red and green bell peppers, spinach, and onion, these bite-sized quiches are as healthy as they are delicious. A sprinkle of low-fat shredded cheese adds a subtle richness, while a hint of salt and pepper brings all the flavors together. Baked in a muffin tin, they’re easy to prepare and portion-controlled, making them ideal for on-the-go mornings, meal prep, or a light brunch spread. Plus, these mini quiches are ready in just 40 minutes and store beautifully for up to three days, ensuring you’ve got a convenient, protein-packed option at your fingertips.
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Ingredients
- 8 Egg whites
- 1 Large egg
- 0.5 cup Low-fat milk
- 0.5 cup Red bell pepper, diced
- 0.5 cup Green bell pepper, diced
- 1 cup Spinach, chopped
- 0.5 cup Onion, finely chopped
- 0.5 cup Low-fat shredded cheese
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0 Non-stick cooking spray
Directions
Step 1
Preheat your oven to 375°F (190°C).
Step 2
In a large mixing bowl, combine the egg whites, whole egg, and low-fat milk. Whisk together until well blended.
Step 3
Add the diced red bell pepper, green bell pepper, chopped spinach, and finely chopped onion to the egg mixture. Stir until all the vegetables are evenly distributed.
Step 4
Add the low-fat shredded cheese to the mixture and stir to combine. Season with salt and black pepper.
Step 5
Spray a 12-cup muffin tin with non-stick cooking spray to prevent the quiches from sticking.
Step 6
Pour the egg and vegetable mixture into each muffin cup, filling them about 3/4 full.
Step 7
Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the quiches are set and lightly golden on top.
Step 8
Allow the mini quiches to cool in the muffin tin for about 5 minutes before removing them.
Step 9
Serve warm or at room temperature. These mini quiches can be stored in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
| Serving size | (808.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 525.7 |
| Total Fat 13.2g | 0% |
| Saturated Fat 6.2g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 215.6mg | 0% |
| Sodium 2206.9mg | 0% |
| Total Carbohydrate 34.2g | 0% |
| Dietary Fiber 6.2g | 0% |
| Total Sugars 19.1g | |
| Protein 59.0g | 0% |
| Vitamin D 91.4IU | 0% |
| Calcium 697.5mg | 0% |
| Iron 4.0mg | 0% |
| Potassium 1323.6mg | 0% |
Source of Calories