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.
Yields: 6 servings | Serving Size: 1 quiche cup | Calories: 80 | Total Fat: 5 g | Saturated Fat: 0 g | Cholesterol: 70mg | Sodium: 317mg | Carbohydrates: 3g | Dietary Fiber: 1 g | Sugars: 0 g | Protein: 6 g | SmartPoints (Freestyle): 2 |
- 3 egg whites
- 2 eggs
- 1 cup chopped baby spinach
- 1/2 cup chopped artichoke hearts
- 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 large tomato, finely chopped (optional)
- 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 the olive oil. Pour the mixture in the tins. Bake in the oven for 20 minutes or until set. Garnish with tomatoes if desired.
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