Quiche to Go Adapted from South Beach Diet

Start your day with a protein-packed punch by making these "Quiche to Go" cups, adapted from the South Beach Diet! Perfectly portioned and bursting with flavor, these mini quiches combine fluffy eggs, reduced-fat cheddar, creamy cottage cheese, and savory turkey bacon for a satisfying breakfast or snack on the go. Fresh spinach and onion add a pop of color and nutrients, while a quick prep time of just 10 minutes means they’re as convenient as they are tasty. Baked right in a muffin tin for easy portability, these low-carb, high-protein bites are ideal for meal prep and can be enjoyed warm or chilled. Whether you're adhering to a low-carb lifestyle or simply looking for a healthy grab-and-go option, these quiches deliver on flavor and nutrition!

Nutriscore Rating: 58/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 6

Ingredients

• 6 large Eggs
• 0.5 cup Low-fat cottage cheese
• 0.5 cup Shredded reduced-fat cheddar cheese
• 0.5 cup Diced cooked turkey bacon
• 0.5 cup Chopped fresh spinach
• 0.25 cup Chopped onion
• 0.25 teaspoon Salt
• 0.25 teaspoon Ground black pepper
• 1 as needed Nonstick cooking spray

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Lightly spray a standard 12-cup muffin tin with nonstick cooking spray.

Step 3

In a medium mixing bowl, whisk together the eggs until well blended.

Step 4

Add the cottage cheese, shredded cheddar cheese, diced turkey bacon, chopped spinach, and chopped onion to the beaten eggs. Mix well to combine.

Step 5

Season the mixture with salt and black pepper.

Step 6

Evenly distribute the mixture into the prepared muffin cups, filling each about three-quarters full.

Step 7

Bake in the preheated oven for 20-25 minutes, or until the quiches are set and lightly golden on top.

Step 8

Remove the muffin tin from the oven and allow the quiches to cool for 5 minutes before carefully removing them from the tin using a small offset spatula or knife.

Step 9

Serve immediately, or let them cool completely before storing in an airtight container in the refrigerator for up to 3 days.

Nutrition Facts

Serving size	(357.9g)

Amount per serving	% Daily Value*
Calories	516.2

Total Fat 34.8g	0%
Saturated Fat 12.4g	0%
Polyunsaturated Fat 0.1g
Cholesterol 122.9mg	0%
Sodium 2529.0mg	0%
Total Carbohydrate 11.8g	0%
Dietary Fiber 1.5g	0%
Total Sugars 6.3g
Protein 43.7g	0%

Vitamin D 12IU	0%
Calcium 557.5mg	0%
Iron 2.0mg	0%
Potassium 642.7mg	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: 58.5%

Protein: 32.7%

Carbs: 8.8%