Low Sodium Mini Quiches

Savor a healthier twist on a classic breakfast favorite with these Low Sodium Mini Quiches, a perfect blend of fresh vegetables, creamy eggs, and a hint of reduced-fat Cheddar cheese. Packed with vibrant ingredients like spinach, cherry tomatoes, red bell pepper, and green onions, these bite-sized delights are seasoned with bold yet sodium-conscious flavors like garlic and onion powder. Baked to golden perfection in a muffin tin, they’re an easy, mess-free option for brunch spreads, meal prep, or on-the-go breakfasts. With just 20 minutes of prep time and a nutrient-rich profile, these mini quiches prove that wholesome and flavorful can go hand in hand. Serve warm, garnished with fresh parsley, for an irresistibly comforting and guilt-free treat!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 12

Ingredients

• 6 Eggs
• 0.5 cup Whole milk
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 0.5 teaspoon Ground black pepper
• 1 cup Fresh spinach, chopped
• 0.5 cup Cherry tomatoes, halved
• 0.5 cup Red bell pepper, finely diced
• 2 tablespoons Green onions, chopped
• 0.5 cup Reduced-fat Cheddar cheese, shredded
• 1 tablespoon Fresh parsley, chopped
• 1 spray Olive oil spray

Directions

Step 1

Preheat your oven to 350°F (175°C) and lightly spray a 12-cup muffin tin with olive oil spray.

Step 2

In a large mixing bowl, whisk together the eggs, whole milk, garlic powder, onion powder, and ground black pepper until well combined.

Step 3

Add the chopped spinach, cherry tomatoes, red bell pepper, green onions, shredded Cheddar cheese, and chopped parsley to the egg mixture. Gently stir to combine all ingredients.

Step 4

Evenly distribute the egg and vegetable mixture into the prepared muffin tin compartments, filling each about three-quarters full.

Step 5

Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the egg mixture is set and the tops are lightly golden.

Step 6

Remove the mini quiches from the oven and allow them to cool in the pan for 5 minutes.

Step 7

Carefully remove the mini quiches from the muffin tin and transfer them to a serving platter or plate.

Step 8

Serve warm or at room temperature, garnished with additional chopped parsley if desired.

Nutrition Facts

Serving size	(715.3g)

Amount per serving	% Daily Value*
Calories	746.9

Total Fat 43.4g	0%
Saturated Fat 17.7g	0%
Polyunsaturated Fat 0.1g
Cholesterol 1160.6mg	0%
Sodium 895.5mg	0%
Total Carbohydrate 25.7g	0%
Dietary Fiber 5.3g	0%
Total Sugars 12.9g
Protein 62.2g	0%

Vitamin D 311.7IU	0%
Calcium 827.6mg	0%
Iron 8.4mg	0%
Potassium 1447.9mg	0%

*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.

Source of Calories

Fat: 52.6%

Protein: 33.5%

Carbs: 13.9%