Vegetable Quich Cups to Go South Beach
Perfect for busy mornings or meal prep enthusiasts, these Vegetable Quiche Cups to Go are a deliciously healthy, portable breakfast option inspired by the South Beach lifestyle. Loaded with fresh spinach, colorful bell peppers, and green onions, these mini quiches are packed with protein from fluffy eggs and low-fat cheese, all while being low-carb and low-fat. With just 10 minutes of prep time, they bake to golden perfection in under 25 minutes and can be stored for grab-and-go convenience throughout the week. Whether you’re following a South Beach diet or simply craving a savory, nutritious breakfast, these easy-to-make quiche cups are a flavorful way to fuel your day. Perfectly portioned and endlessly versatile, they're your new go-to recipe for healthy eating on the run!
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Ingredients
- 6 large Eggs
- 0.5 cup Nonfat milk
- 1 cup Fresh spinach leaves
- 0.5 cup Bell pepper (diced, any color)
- 0.25 cup Green onions (chopped)
- 0.5 cup Low-fat shredded cheese
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0 Nonstick cooking spray
Directions
Step 1
Preheat your oven to 375°F (190°C).
Step 2
Spray a 12-cup muffin tin generously with nonstick cooking spray to prevent sticking.
Step 3
In a mixing bowl, whisk together the eggs and nonfat milk until well combined.
Step 4
Add the spinach, diced bell pepper, green onions, shredded cheese, salt, and black pepper to the egg mixture. Stir to evenly distribute the ingredients.
Step 5
Carefully pour the egg and vegetable mixture into the prepared muffin tin, filling each cup about three-quarters full.
Step 6
Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the quiche cups are set and lightly golden on top.
Step 7
Remove the muffin tin from the oven and allow the quiche cups to cool for a few minutes. Use a knife or small spatula to gently loosen the edges and remove them from the tin.
Step 8
Serve immediately, or let them cool completely and store in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave for a quick meal on the go.
Nutrition Facts
| Serving size | (615.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 677.6 |
| Total Fat 34.2g | 0% |
| Saturated Fat 12.5g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 1139.7mg | 0% |
| Sodium 1490.2mg | 0% |
| Total Carbohydrate 18.7g | 0% |
| Dietary Fiber 3.2g | 0% |
| Total Sugars 13.4g | |
| Protein 60.0g | 0% |
| Vitamin D 299.7IU | 0% |
| Calcium 785.6mg | 0% |
| Iron 7.3mg | 0% |
| Potassium 1045.0mg | 0% |
Source of Calories