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Mini Quiche Cups - Healthy High Protein Grab & Go Snack

Mini Quiche Cups - Healthy High Protein Grab & Go Snack

Healthy Recipes


It's easy to get busy and either make poor nutrition choices, or skip meals all together. Thinking ahead and giving yourself healthy options that you can quickly grab, even when your schedule is hectic, is a good way to make it easier to eat clean and maintain a healthy bodyweight.

Here's why this is a good option for a snack or meal (if you eat a few of them)

  • Low in calories, all clean ingredients
  • A good source of protein
  • Very high in Vitamin B6, A, and selenium
  • High in iron, riboflavin, pantothenic acid and Vitamin B12

What you'll need:

1 Large onion, diced
8 Ounces Mushrooms, chopped
1 Tbsp Olive oil
1 Tbsp Italian seasoning
2 Garlic cloves, minced
Salt and Pepper to Taste*

4 Cups of Spinach

12 Eggs

Saute all of the vegetables in the olive oil on medium heat. Once the onions are browned or transparent, add in the spinach and cook for a couple more minutes. Move the sauteed veggies to a mixing bowl, add the eggs and mix thoroughly. Pour the mixture into a greased muffin tin, or use baking cups as a base to keep them from sticking - we used paper cups, which worked, but tin foil would probably result in less sticking. Cook in the oven for  20-24 minutes at 350 degrees, using the toothpick trick to make sure that the center of the quiche cup is cooked all the way through.

Cool for 5 minutes before serving.

Modifications/Variations: We didn't add any extra salt to ours, so the sodium is nice and low. If you can, it's a good idea to bump up the flavor with other spices - garlic, basil, oregano, cumin, chili pepper, paprika, pepper, or anything else you might like. There are a lot of different, equally tasty ways to make this recipe. Add in any kind of vegetables you might have around the kitchen; tomatoes, asparagus, artichoke, and peppers are just a few of the veggies that would taste great. You can also make it more indulgent by adding cheese of your choice (to the mix, before you put it in the muffin tins).

Makes 12 Mini Quiches

Nutrition Information (1 mini quiche)
Calories: 90
Total Fat: 6 g
Saturated Fat: 1.6 g
Cholesterol: 162 mg
Sodium: 71 mg
Total Carbohydrates: 2.9 g
Dietary Fiber: .7 g
Sugars: 1.4 g
Protein: 6.8 g
Vitamin A: 25%      
Vitamin C: 9%
Calcium: 5%
Iron: 10%