Spinach and Artichoke Quiche Cups

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Perfectly portioned.

Quiche, which is derived from the word for “cake” or “tart”, is a classic French open-faced pastry, often containing eggs, cheese, cream, meat, or veggies. It’s a dish so versatile that it is often enjoyed for brunch, lunch, or dinner, often paired with a light green side salad or an array of fresh vegetables. Its custard-like filling is usually light and creamy all at once, and many different variations of vegetables or meat can be added to the filling to give your quiche a distinctive flair.

Traditional quiche recipes can often be very caloric and high in excess fat and cholesterol, but we’ve concocted a quiche cup recipe that cuts down on fat, calories, and cholesterol in a variety of ways. First of all, we’ve portioned our quiche cups perfectly, so that you won’t overindulge by taking too big a slice…or slices. And we’ve made some ingredient substitutions that improve the nutritional value greatly. We’ve used low-fat ricotta cheese instead of full fat, or a heavier cheese or cream. And because these quiche cups are made in muffin tins, there’s no need to bake a heavy, fattening crust! Going crust-free makes these quiche cups much lower in fat and calories.

Plus, we’ve added only the healthiest of ingredients to each quiche cup. Superfood spinach contributes vitamins, minerals, antioxidants, and fiber, and artichoke adds to the fiber quotient, while contributing phytonutrients as well. Topping with lycopene-rich tomatoes adds an additional healthy twist, and these veggies only elevate the flavor profile of these scrumptious little cups.

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Spinach and Artichoke Quiche Cups

Guilt-free and super delicious, you won't regret making these quiche cups for breakfast.
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Yield 6 people
Serving Size 1 quiche cup
Course Breakfast
Cuisine French

Ingredients

  • 3 egg whites
  • 2 eggs
  • 1 cup baby spinach chopped
  • 1/2 cup artichoke hearts chopped
  • 1/4 cup parmesan cheese grated
  • 1/4 cup ricotta cheese
  • 1/2 teaspoon kosher or sea salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon olive oil
  • 1 tomato large, finely chopped (optional)

Instructions

  • Preheat the oven to 375 degrees F.
  • ln a medium bowl, whisk the eggs and egg whites until fluffy. Add the spinach, artichokes, Parmesan, ricotta, salt, and pepper.
  • Brush 6 individual muffin tins with olive oil. Pour the mixture in the tins. Bake in the oven for 20 minutes or until set. Garnish with tomatoes if desired.

Nutrition Information

Serving: 1quiche cup | Calories: 80kcal | Carbohydrates: 3g | Protein: 6g | Fat: 5g | Cholesterol: 70mg | Sodium: 317mg | Fiber: 1g |
SmartPoints (Freestyle): 2
Keywords Diabetic-Friendly, Gluten-Free, Keto, Quick and Easy

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Rowena Dumlao-Giardina

Rowena is a recipe developer and food & travel writer/photographer from Italy with Asian roots. Creating healthy dishes in her own kitchen is priority. She believes there is nothing more satisfying than knowing that her family is eating natural & nutritious meals.

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