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Egg White Veggie Mini Quiche www.lillieeatsandtells.com

Egg White Veggie Mini Quiche

I love to keep these on hand. Perfect for a quick grab and go breakfast or a super light but satisfying snack any time! High in protein and nothing else. Which is pretty much always a win.
Author Lillie
Prep Time 20 minutes
Cook Time 35 minutes
Servings 6
Calories 89 kcal

Disclaimer: the grams I’ve listed manually after each ingredient are accurate for a single recipe, but they will not multiply if you choose the 2x or 3x option. Please make sure and multiply on your own!

Ingredients

  • 1 egg
  • 1 cup liquid egg whites
  • 1/4 cup low fat cottage cheese
  • 2 cloves garlic 2 frozen dorot cubes
  • 1-2 tbs fresh basil 2 frozen dorot basil cubes - sold with the garlic at Trader Joes and other grocery stores - STAPLES for me.)*
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 large handful of spinach roughly chopped (30 g)
  • 1 heaping cup of mushrooms chopped (100 g)
  • A handful of diced tomates 75 g
  • 1/2 cup diced bell pepper 60 g
  • 1/2 cup diced onion 60 g
  • 3.5 oz of good ham chopped (I use Costco's Canadian Bacon, 6 slices or 100 g)
  • 1/2 oz reduced fat feta 14 g

Instructions

  • Preheat oven to 350 and spray muffin pan (or place THIS SILICONE ONE on top of a baking sheet-- I'm obsessed with it, they pop right out-- with so little fat these can really stick to a normal pan.)
  • Whisk first seven ingredients together thru the salt and pepper.
  • Chop veggies and divide them evenly between muffins, do the same with the ham.*
  • Pour egg white mixture over each pile of veggies and ham.
  • Sprinkle with feta
  • Bake for 30-35 minutes. (I always do 35. All the veggies make these want to stay wet.  If that bothers you, maybe skip the tomatoes and/or saute the veggies before to shed some water. I kind of like 'em like that.)
  • Eat warm and store the rest in a container in your fridge for easy breakfast/snacks all week.

Notes

  1. If you don't love egg whites, feel free to sub out 3 tbs increments of whites for a whole egg.  This is one of those things I just like to be as light as possible so I can splurge more elsewhere!
  2. I also like them for a quick meal broken up in a pita for an extra tasty version of these egg white pitas.
  3. *I'm obsessed with these frozen dorot garlic and basil cubes. I usually pick mine up at Trader Joes and I always stay stocked on the garlic. I ONLY use these for garlic now... the basil works for some things, certainly not the same as fresh basil but I love it mixed into things like these quiche or ESPECIALLY in the garlic basil aioli on this chicken sandwich.

Nutrition

Serving: 2muffinsCalories: 89kcalSaturated Fat: 0.7gFat: 2gProtein: 11.9gCarbohydrates: 6.3g

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