Vegetable Quiche Cups

3.8 of 5 (6)
member ratings
Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 63.3
  • Total Fat: 1.1 g
  • Cholesterol: 2.8 mg
  • Sodium: 314.1 mg
  • Total Carbs: 4.1 g
  • Dietary Fiber: 1.3 g
  • Protein: 9.6 g

View full nutritional breakdown of Vegetable Quiche Cups calories by ingredient

Number of Servings: 6


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


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

Number of Servings: 6

Recipe submitted by SparkPeople user ESNELSON426.

Member Ratings For This Recipe

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    Very Good
    Easy way to get veggies in. To bulk them up I've added 5 or 6 chopped mushrooms (much more and they get watery unless you cook the mushrooms before adding to the veggie mixture). Before baking, sprinkling a little shredded parmesan cheese on each cup gives a great flavor for few calories. - 4/11/13

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    Could you eat them cold once defrosted? - 9/14/10

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    Very Good
    I made one very similar to this one, but can't find it now. But they were delicious, and I like the idea of being able to freese them for a later breakfast or snack. - 4/18/09

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    Very Good
    Very good, and great make ahead and freeze breakfast! I've eaten this for years by the South Beach Diet book! - 3/9/09

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    Very Good
    These are surprisingly tasty, and thaw well for a quick protein boost in the morning! - 7/21/08