Crustless Mini Vegetable Quiche
This is a crustless mini vegetable quiche recipe that makes healthier quiche. Two of these mini veggie quiche’s are only 260 calories.
Servings 6
Calories 260kcal
Equipment
Ingredients
- 1 Tablespoon Olive Oil
- 1 cup Onion chopped
- ½ Bell Pepper chopped
- 1 medium tomato diced
- 1 cup frozen spinach defrosted
- 10 eggs beaten
- ⅓ cup milk (non-fat for lower calories)
- ⅓ cup flour
- ½ teaspoon salt
- ⅛ teaspoon black pepper
- 1 cup cheddar cheese shredded
Instructions
- Preheat oven to 350 degrees F and spray a muffin pan (12 wells) with a cooking spray and set aside.
- Wring all the excess water from the spinach using paper or cloth towel
- Heat the oil in a large skillet or wok over medium-high heat. Sauté onions until soft (about 5 minutes), add bell peppers, tomato and salt, and sauté for another 3 to 4 minutes. Add spinach and gentle stir to combine, remove from heat. Set aside.
- In a large bowl, whisk eggs, milk, flour, cheese, salt and pepper until well combined.
- Portion out the vegetable mixture into each of the muffin wells. Pour the egg mixture on top.
- Place in preheated oven and bake for 25 to 30 minutes until firm.
Nutrition
Calories: 260kcal | Carbohydrates: 12g | Protein: 16g | Fat: 16g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 293mg | Sodium: 448mg | Potassium: 342mg | Fiber: 2g | Sugar: 3g | Vitamin A: 4137IU | Vitamin C: 19mg | Calcium: 235mg | Iron: 2mg