Lauren Kelly Nutritionist

Better Health, Better Food, Better You

For people that want to add protein to their diets (especially at breakfast)…Crustless Veggie Quiche

on January 30, 2012

This is one of my favorite go-to breakfasts.  It is so easy and I love the fact that you can make it on a Sunday and have breakfast ready for the week.  I made this with organic spinach, organic grape tomatoes and mushrooms, but feel free to use whatever veggies you have on hand.  Protein packed breakfasts help keep you full longer, and you are also getting 2 servings of veggies! BONUS!

Spinach, Tomato and Mushroom Crustless Quiche

adapted from http://www.allrecipes.om

Ingredients:

2 whole eggs, beaten

6 egg whites, beaten

1 cup reduced fat cheddar cheese

1 cup fresh organic spinach

1 cup fresh organic grape tomatoes (sliced in half)

1 container fresh mushrooms, chopped small (I used shiitake)

1/2 cup finely chopped onion

1 TB canola oil

1/4 teaspoon salt

1/8 teaspoon pepper

1/4 teaspoon thyme

1/2 teaspoon sweet basil

1/4 teaspoon oregano

Directions:

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly spray a 9 inch pie pan or 12 count muffin tin with nonstick cooking spray ( I like to use cupcake liners).
  2. Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach, mushrooms and tomatoes and continue cooking until veggies have wilted.
  3. In a large bowl, combine eggs, cheese, thyme, basil, oregano, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan or muffin tins.
  4. Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.* I do not like wet eggs and so I prefer to cook and an extra 5 minutes or so until light brown around edges and top.

And here is a picture of the mini quiche made from the muffin tin….delicious!

Nutritional Information
Serving size: 1 mini quiche or 1/12 of large quiche
Calories:  58
Calories from Fat:  32

Total Fat:  3.6g

Saturated Fat:  1.4g

Cholesterol:  38mg

Sodium:  151mg

Total Carbohydrates:  1.5g

Sugars:  0.9g

Protein:  5.9g

* Nutritional information provided by http://www.caloriecount.com, not guaranteed 100% accurate.

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3 responses to “For people that want to add protein to their diets (especially at breakfast)…Crustless Veggie Quiche

  1. This sounds wonderful!

  2. Christy says:

    This looks delicious!!! crustless quiche = frittata, right?

  3. Yes they are the same! Super easy and yummy 🙂

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