Egg White Veggie Mini Quiche
These Egg White Veggie Mini Quiches are perfect for meal prep! Keep a batch in the fridge for an easy grab-and-go breakfast or a light, satisfying snack anytime you need one. They're packed with protein, loaded with veggies, and a simple way to stay fueled throughout the day.
Servings: 6 quiche
Calories: 89kcal
Ingredients
- 1 egg
- 1 cup liquid egg whites
- 1/4 cup low fat cottage cheese
- 2 cloves garlic 2 frozen dorot cubes
- 1-2 Tbsp. fresh basil or 2 frozen dorot basil cubes (sold with the garlic at Trader Joe's and other grocery stores - STAPLES for me.)*
- 1/2 tsp. salt
- 1/2 tsp. pepper
- 1 large handful of spinach roughly chopped (30g)
- 1 heaping cup of mushrooms chopped (100g)
- A handful of diced tomates 75g
- 1/2 cup diced bell pepper 60g
- 1/2 cup diced onion 60g
- 3.5 oz of good ham chopped (I use Costco's Canadian Bacon, 6 slices or 100g)
- 1/2 oz reduced fat feta 14g
Instructions
- Preheat oven to 350°F 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 the first seven ingredients together (egg through 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 minutes. All the veggies make these want to stay wet. If that bothers you, maybe skip the tomatoes and/or sauté 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
- If you don't love egg whites, feel free to sub out 3 Tbsp. 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!
- I also like them for a quick meal broken up in a pita for an extra tasty version of these egg white pitas.
- *I'm obsessed with these frozen Dorot garlic and basil cubes. I usually pick mine up at Trader Joe's, 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.