Vegetable Quiche Cups Sbd

These Vegetable Quiche Cups are a light and wholesome twist on classic quiche, perfect for those following a South Beach Diet-inspired lifestyle or simply looking for a nutritious, low-carb breakfast option. Made with protein-packed eggs, crisp red bell peppers, tender zucchini, and vibrant baby spinach, these mini quiches are bursting with fresh vegetable goodness. A sprinkle of reduced-fat cheddar cheese adds just the right touch of creamy richness. Baked to golden perfection in a muffin tin, they’re portion-controlled, easy to grab on busy mornings, and can be prepped ahead for meal planning convenience. Whether served warm out of the oven or reheated for an on-the-go snack, these individual quiche cups are as versatile as they are delicious.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 6

Ingredients

• 6 large Eggs
• 0.25 cup Low-fat milk
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 teaspoon Olive oil
• 0.5 cup Red bell pepper, diced
• 0.5 cup Zucchini, diced
• 1 cup Baby spinach, chopped
• 0.5 cup Shredded reduced-fat cheddar cheese
• 1 as needed Cooking spray

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Lightly spray a standard 12-cup muffin tin with cooking spray to prevent sticking.

Step 3

In a mixing bowl, whisk together the eggs, low-fat milk, salt, and black pepper until well combined. Set aside.

Step 4

Heat the olive oil in a non-stick skillet over medium heat. Add the diced red bell pepper and zucchini. Sauté for 3-4 minutes, or until slightly softened.

Step 5

Stir in the chopped spinach and cook for an additional 1-2 minutes, just until wilted. Remove the skillet from heat and allow the vegetables to cool slightly.

Step 6

Evenly distribute the sautéed vegetables into the prepared muffin cups.

Step 7

Sprinkle a small amount of shredded cheddar cheese on top of the vegetables in each cup.

Step 8

Carefully pour the egg mixture over the vegetables and cheese, filling each muffin cup about 3/4 full.

Step 9

Bake in the preheated oven for 18-20 minutes, or until the quiche cups are set and lightly golden on top.

Step 10

Remove the muffin tin from the oven and allow the quiche cups to cool for 5 minutes before using a knife to loosen and remove them from the tin.

Step 11

Serve warm or store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave for 20-30 seconds before serving.

Nutrition Facts

Serving size	(692.3g)

Amount per serving	% Daily Value*
Calories	809.4

Total Fat 56.8g	0%
Saturated Fat 19.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 1150.8mg	0%
Sodium 2055.5mg	0%
Total Carbohydrate 17.9g	0%
Dietary Fiber 4.3g	0%
Total Sugars 9.5g
Protein 57.8g	0%

Vitamin D 283.2IU	0%
Calcium 733.2mg	0%
Iron 7.8mg	0%
Potassium 1277.4mg	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: 62.8%

Protein: 28.4%

Carbs: 8.8%