Crustless Quiche Muffins
Are you looking for a new recipe to add to your healthy brunch menu without all the hassle? This muffin is perfect for hosting or keeping in your refrigerator and reheating whenever you need a protein-packed snack.
Now, aren't eggs high in cholesterol? According to the American Heart Association, egg whites provide plenty of protein without the yolk's cholesterol. That's why our dietitian masters a lower-cholesterol egg muffin by combining eggs with an egg white substitute.
Ingredients
- 2 cups egg white substitute
- 4 whole eggs
- 1/4 cup milk (low fat, skim cow's milk, or unsweetened non-dairy substitute like almond milk)
- 1/4 cup grated Parmesan cheese
- 2 tablespoons fresh parsley, chopped (or 1 teaspoon dried)
- 2 tablespoons fresh basil, chopped (or 1 teaspoon dried)
- 1/4 teaspoon black pepper
- 1/4 cup part skim mozzarella cheese
- 1 cup broccoli, cut into teeny tiny florets
- 1 cup fresh spinach, roughly chopped (or one 9 oz. package frozen spinach thawed and squeezed dry)
- 1 red bell pepper, chopped small
- 1/2 cup onion, diced fine
Note: Feel free to sub in whatever veggies you like or have on hand. Please use at most 3 cups of veggies; otherwise, you won't have enough egg mixture.
Instructions
- Preheat oven to 350 degrees Fahrenheit, and generously spray muffin tin with nonstick cooking spray.
- In a large bowl, whisk together the eggs, milk, parsley, basil, black pepper, and parmesan cheese. Set aside.
- Sauté veggies in a nonstick pan sprayed with cooking spray for 2-3 minutes. Allow to cool 5 minutes.
- Using an ice-cream scoop or 1/4 cup measure, scoop the mixture into the prepared muffin pan. Fill to about 1/4 inch from the top.
- Spoon in sautéed vegetables, dividing evenly in to each muffin cup, then sprinkle a small amount of reserved cheese over each.
- Place in the oven, and bake for 18-22 minutes, or until the egg is fully set and the cheese has just started to turn golden on top.
- Remove from the oven and let cool for 5-10 minutes before running a butter knife around each muffin, and gently removing from the pan.
- Enjoy while warm, or let cool completely before storing in an airtight container in the refrigerator. Leftovers can be reheated for 20 seconds in the microwave (time will vary depending on your microwave), or a few minutes in a preheated oven or toaster oven.
Recipe Notes
Yield: Makes 6 servings; 2 muffins each
Per Serving Calories: 145 Total Carbohydrates: 5g Total Fat: 6g Dietary Fiber: 2g Saturated Fat: 2g Added Sugars: 0g Cholesterol: 131mg Protein: 17g Sodium: 291mg