Make-Ahead Quiche Cups

Veggie On The Go Quiche Cups

If you’re on the run in the morning, welcome to your next breakfast! High in protein and low in carbohydrates, quiche cups can keep you satisfied and fueled throughout your morning. Any combination of acceptable vegetables may be used for this recipe. It can be also frozen and reheated in the microwave, so you can just reheat them the next time you’re hungry.


1 10-ounce package frozen chopped spinach

¾ cup egg substitute

¾ cup low fat shredded cheese

¼ cup diced onion

¼ cup diced green pepper

3 to 4 drops red hot sauce (optional)


Microwave spinach for 2 ½ minutes on high, then drain the excess liquid.

Line a muffin pan with six foil baking cups, then spray the cups with non-fat cooking spray.

Combine egg substitute, spinach, cheese, onion and green pepper. Add salt and pepper and hot sauce to taste.

Mix well and divide evenly into the baking cups.

Bake at 350 degrees for 20 minutes or until knife inserted in center comes out clean.

Nutrition information

Makes 3 servings

One serving = 2 quiche cups and contains:

Calories 120

Total fat 2.5g

Saturated fat 1g

Trans fat 0g

Cholesterol 5mg

Sodium 460mg

Total carbohydrate 8g

Fiber 2g

Sugars 3g

Protein 16g

This article was written by Digestive Health Team from Cleveland Clinic and was legally licensed through the Industry Dive publisher network. Please direct all licensing questions to

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