Recipe - Spinach Quiche

Recipe - Mini Spinach Quiche

These veggie-studded crustless quiches are easy to make and reheat well. They are equally good for breakfast on the run or a leisurely brunch.

Ingredients
  • Cooking spray
  • 1 10-ounce package frozen chopped spinach, thawed and squeezed dry
  • 1/4 cup chopped roasted red bell peppers
  • 2 medium green onions, thinly sliced
  • 1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese
  • 1 cup egg substitute
  • 1/2 cup fat-free milk
  • 1 teaspoon dry mustard
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

Cooking Instructions
Preheat the oven to 350°F. Lightly spray 16 cups of two 12-cup mini-muffin pans with cooking spray.

Put the spinach in a medium bowl. With a fork, separate it into small pieces. Stir in the roasted bell peppers and green onions. Spoon into the muffin cups. Sprinkle 1/2 teaspoon Parmesan over each.

In a medium bowl, whisk together the remaining ingredients. Pour into the muffin cups. Fill the remaining 4 muffin cups with water (to keep the pans from warping).

Bake for 18 to 20 minutes, or until a cake tester or wooden toothpick inserted in the center comes out clean. Transfer the muffin pans to a cooling rack and let the quiche bites cool for 10 minutes. Using a thin spatula or flat knife, loosen the sides of the quiche bites. Serve warm.

Refrigerate leftovers in an airtight container for up to five days. To reheat, put 4 to 6 quiche bites on a microwaveable plate. Microwave, uncovered, on 100 percent power (high) for 45 seconds to 1 minute, or until warmed through.

NUTRITION ANALYSIS

  • Calories: 91
  • Total Fat: 1.5 g
  • Cholesterol: 5 mg
  • Sodium: 245 mg
  • Carbohydrates: 7 g
  • Fiber: 1 g
  • Sugars: 4 g
  • Protein: 11 g 

This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2009 by the American Heart Association.

Updated August 8, 2016

You May Also Like

Mashed Potatoes

Recipe - Savory Mashed Potatoes

Mashed potatoes often get a bad rap for being high in calories, sodium and fat. They don’t have to be. Swap the cream and salt for other flavorful ingredients for a tasty and healthy version.

Read More
Vegetarian Stuffed Peppers Recipe

Vegetarian Stuffed Peppers

A light vegetarian dish that features bell peppers, black beans, corn, rice, herbs and spices and is only 195 calories per serving.

Read More
Recipes, Tips and Tricks To Make Your Own Hummus

Recipes, Tips and Tricks to Make Your Own Hummus

Here's a basic recipe for hummus and lots of options for customizing it with your favorite flavors. Make-ahead tips are also included.

Read More