Quick Mini Crustless Quiche with Asparagus & Mushrooms

Quick Mini Crustless Quiche with Asparagus & Mushrooms
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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 250.1
  • Total Fat: 14.3 g
  • Cholesterol: 271.0 mg
  • Sodium: 662.8 mg
  • Total Carbs: 5.6 g
  • Dietary Fiber: 1.2 g
  • Protein: 30.9 g

View full nutritional breakdown of Quick Mini Crustless Quiche with Asparagus & Mushrooms calories by ingredient
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Less than 10 mins to prepare, 25 mins to cook! Less than 10 mins to prepare, 25 mins to cook!
Number of Servings: 1


    eggs/egg whites
    salt and pepper
    fat free turkey deli slices


Makes One Generous Serving (approx 2 cups) or Two Small ones

Melt Butter in Saute pan.

Gently Saute Mushrooms and Asparagus (I removed the woody ends, and cut them into very small dile-shaped pieces) in butter until cooked. (if you want to save calories, use Pam. I like the taste of Butter and Mushrooms, so I chose to use it)

Add chopped turkey meat (one slice) to veggies, just to heat through

In meantime, separate 3 yolks from eggs and discard the yolks or save them for another recipe

Put 3 egg whites into a bowl, add another full egg, salt, pepper, and 15 grams of shredded cheese (about 2 slices of cheese).

Scramble the eggs.

Srpay Pam into a 2 cup oven safe bowl.

Pour half of the egg and cheese mixture into the bowl, top with the sauteed veggies, and pour remaining egg on top.

Put into a 350 degree oven for approximately 25 mins, or until the quiche stops "shaking" or until a knife comes out clean. It will be very "poofy" like a soufllee when it first comes out, and as it cools, will flatten down a bit.

It's a fairly large portion, so you can either eat the whole thing, because its under 250 cals, or have half for breakfast with some multigrain toast, and half for lunch, with a salad! Two meals for the price of one...!

Enjoy! This quiche tastes way better than my fuzzy picture suggests!

Number of Servings: 1

Recipe submitted by SparkPeople user LISSA*.

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