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Vegetable Quiche Cups to Go

SUBMITTED BY: The South Beach Diet Online 

"These savory breakfast treats are great when you're on the go."

SERVINGS

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Servings
 

INGREDIENTS (Nutrition)

  • 1 (10 ounce) package frozen chopped spinach
  • 3/4 cup liquid egg substitute
  • 3/4 cup shredded reduced-fat cheese
  • 1/4 cup diced green bell pepper
  • 1/4 cup diced onion
  • 3 drops hot-pepper sauce (optional)

DIRECTIONS

  1. Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
  2. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
  3. Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, or until a knife inserted in the center comes out clean.

FOOTNOTES

  • Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used.
  • This recipe is optimal for Phase 1 of the South Beach Diet.
  • Copyright© 2003 Waterfront Media, Inc. All rights reserved.
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REVIEWS

The reviewer gave this recipe 5 stars. This recipe averages a 4.13 star rating.
Reviewed on sep. 13, 2005 by pdxlady 
I've made this recipe twice, the second time doubling it, but using only 10oz spinach. I used... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 4.13 star rating.
Reviewed on apr. 2, 2006 by tammys 
Five stars if you modify and than these are awesome! I'm starting Southbeach tomorrow and... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 4.13 star rating.
Reviewed on sep. 28, 2005 by cookin'mama 
These are great as the recipe is written, but I have made them a dozen different ways. One of... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 4.13 star rating.
Reviewed on mar. 31, 2005 by BLONDIE410 
My husband and I love these (and neither of us care for spinach). I doubled the recipe except... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 4.13 star rating.
Reviewed on jun. 12, 2006 by mangogal 
I altered my favorite quiche recipe to be south beach friendly. It involves using another... MORE
The reviewer gave this recipe 1 stars. This recipe averages a 4.13 star rating.
Reviewed on feb. 21, 2006 by RandomFemale 
These Quiche cups are gross. Most of the people giving this recipe high ratings are all... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 4.13 star rating.
Reviewed on feb. 6, 2007 by mamagym 
Love this! Perfect for the South Beach dieter who doesn't like eggs and loves spinach. For... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 4.13 star rating.
Reviewed on jan. 17, 2008 by rainbowmkgirl 
I give 5 stars to my update on this recipe... it needs something extra! I was on South Beach... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 4.13 star rating.
Reviewed on sep. 26, 2005 by MICHELLEBEGIN 
These were great! I made them with 3 whole eggs, light mozzarela cheese and broccoli. Will... MORE
The reviewer gave this recipe 5 stars. This recipe averages a 4.13 star rating.
Reviewed on may 19, 2004 by KAE29 
Try adding frozen chopped broccoli -- it's delicious and hardly adds any calories. If you... MORE

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Nutritional Information
Vegetable Quiche Cups to Go

Servings Per Recipe: 6

Amount Per Serving

Calories: 73

  • Total Fat: 2.5g
  • Cholesterol: 4mg
  • Sodium: 195mg
  • Total Carbs: 3.5g
  •     Dietary Fiber: 1.6g
  • Protein: 9.6g

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