Egg White and Spinach Breakfast Quiche

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Nutritional Info
  • Servings Per Recipe: 9
  • Amount Per Serving
  • Calories: 191.5
  • Total Fat: 12.2 g
  • Cholesterol: 45.9 mg
  • Sodium: 387.4 mg
  • Total Carbs: 3.4 g
  • Dietary Fiber: 1.1 g
  • Protein: 16.7 g

View full nutritional breakdown of Egg White and Spinach Breakfast Quiche calories by ingredient


Introduction

This is a pretty decent breakfast, I workout in the morning so I needed a quick and easy protein fix that was not a smoothy or shake. This is a pretty decent breakfast, I workout in the morning so I needed a quick and easy protein fix that was not a smoothy or shake.
Number of Servings: 9

Ingredients

    Egg substitute, liquid (Egg Beaters), 16 fl oz (remove)
    Cheddar Cheese, 2 cup, shredded (remove)
    *Market Day Fully Cooked Turkey Sausage Links- 2 links, 3.5 serving (remove)
    Onions, raw, .5 medium (2-1/2" dia) (remove)
    Peppers, sweet, red, raw, sliced, .75 cup (remove)
    Spinach, frozen, 1 package (10 oz) yields (remove)
    Pepper, black, 1 tsp (remove)
    *Canola Oil, 1 tbsp (remove)
    Garlic, 1 clove (remove)

Directions

pre heat oven to 350
saute in 1 Tbsp oil : chopped (all items are chopped) onion, pepper, turkey sausage, garlic and thawed drained spinach.
wisk in a separate bowl egg whites and cheese. add in pepper and any additional seasoning you may prefer.
spray muffin pans with cooking spray.
add in sauteed mix to the egg mixture and then spoon evenly into muffin pans.
bake 30 min or until done.
let cool completely before refridgeration.

Serving Size: makes 18 mini quiches so 2 per serving

Number of Servings: 9

Recipe submitted by SparkPeople user ASPIRIT2.