Spinach, ham and cheese Quiche cups

3.8 of 5 (12)
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Nutritional Info
  • Servings Per Recipe: 15
  • Amount Per Serving
  • Calories: 66.1
  • Total Fat: 1.9 g
  • Cholesterol: 10.4 mg
  • Sodium: 257.9 mg
  • Total Carbs: 5.5 g
  • Dietary Fiber: 0.8 g
  • Protein: 6.8 g

View full nutritional breakdown of Spinach, ham and cheese Quiche cups calories by ingredient
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a Healthy on the go snack with low cal. a Healthy on the go snack with low cal.
Number of Servings: 15


    250 g frozen spinach (3 cups)
    250 ml egg white (approx 6 eggs)
    100 g diced onions (approx 2 small onions)
    70 g diced green peppers (approx 1 small pepper)
    200 g diced lean ham (7 ounces)
    50 g diced cheddar cheese (1.7 ounces)
    3 tbls flour
    200 ml fat free milk (approx 3/4 cup)


Thaw and drain spinach.
Blend milk, cake flour and egg whites together.
Mix onions, green peppers, ham and cheese together.
Add all three ubove together in mixing bowl.
Spray muffen cups with spray and cook.
Add mixture to cups (appr 15 cups)
Preheat oven to 230 degrees and bake for 25 - 30 minutes.

TAGS:  Snacks | Snack | Snacks Snack |

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Member Ratings For This Recipe

  • Incredible!
    2 of 2 people found this review helpful
    I really loved this recipe. Took a little longer to cook than the 25-30 minutes listed here, but overall I thought this was wonderful. Very flavorful, low calorie and great on the go!! - 10/29/07

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  • Very Good
    1 of 1 people found this review helpful
    Very good. I exchanged jalapenos for the green peppers to give it a kick. It did need extra time to cook. - 2/7/10

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  • Very Good
    1 of 1 people found this review helpful
    very good but would use fresh baby spinach instead. - 3/17/07

    Was this review helpful?   yes  No
  • Trying this out over the weekend. See if I can coax my grandsons into trying it. - 11/19/09

    Was this review helpful?   yes  No
  • Good recipe - great portion size and thanks for posting the American equivalents for those of us who can't find the metric side of our measuring cups! - 3/24/07

    Was this review helpful?   yes  No
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