Protein is a must for breakfast! If that’s news to you, read Kate’s recent post: Why You Should Never Skip a Meal. Big picture: food provides protein, fat, and carbohydrates – and of these, protein has the greatest satiating power by far, according to the 2008 issue of the American Journal of Clinical Nutrition. That means eating 100 calories from protein, such as eggs, is more satisfying than eating 100 calories from carbohydrates, such as bread, fruit or sugar. When you’re satisfied, you won’t be hungry or have cravings before your next meal. Weight loss, anyone?

DSC_0509-1024x791These Mini Quiches let you cook once and enjoy the results for a week! Mostly eggs and spinach, they’re packed with 10 grams of protein, antioxidants, vitamins A, C, B6, K, iron, folate and magnesium, so they decrease inflammation and protect against cancer. My recipe makes 8 muffin-sized quiches–perfect for breakfast each day of the week or as a healthy snack. I like them with red pepper, but try substituting veggies like broccoli, cauliflower, jalapenos, green pepper, asparagus, or whatever you like. Turkey bacon adds nice flavor; bacon or ham works just as well. Use your favorite kind of cheese for more protein or leave it out all together. Write a comment below and let me know how you like yours! I usually double the recipe and put half in the freezer. Easy!

A Healthy Breakfast Option: Mini Quiches
Print Recipe
Make these nutrient dense mini quiches once and enjoy them all week for breakfast, a snack, lunch or dinner. Mostly spinach and egg, they're packed with protein, antioxidents, and vitamins.
Servings Prep Time
8 10 minutes
Cook Time
15 minutes
Servings Prep Time
8 10 minutes
Cook Time
15 minutes
A Healthy Breakfast Option: Mini Quiches
Print Recipe
Make these nutrient dense mini quiches once and enjoy them all week for breakfast, a snack, lunch or dinner. Mostly spinach and egg, they're packed with protein, antioxidents, and vitamins.
Servings Prep Time
8 10 minutes
Cook Time
15 minutes
Servings Prep Time
8 10 minutes
Cook Time
15 minutes
Ingredients
Servings:
Instructions
  1. Preheat oven to 350°F.
  2. Whisk the eggs in a medium sized bowl.
  3. Heat the olive oil over high heat until it shimmers, add the fresh/frozen spinach, garlic, and shallot. Sauté and toss around with tongs until it’s just wilted, 2-3 minutes. Remove from the heat. Let it cool, then add the spinach mixture to the eggs.
  4. Use the same pan to cook the turkey bacon halfway. Chop it up, add it to the eggs.
  5. Add the red pepper (or other veggies) cheese (if using), Dijon mustard, hot sauce, sea salt, pepper and nutmeg. Mix. It will be very green!
  6. Spray 8 cups of a cupcake pan. Divide the egg batter evenly among the 8 cups.
  7. Bake for 15 minutes in a conventional oven or 12 minutes in a convection oven until a toothpick inserted in the center comes out clean. They’re done when they're just starting to brown around the edges. Let them cool for a few minutes, then use a small spatula to remove them from the cupcake pan while they're still warm.
  8. Enjoy one immediately, then refrigerate the leftovers – they’ll keep for about a week – or freeze them if you make a bigger batch. Re-heat in an oven set at 350 degrees for 1-2 minutes until warm.
  9. Nutrition Facts
Recipe Notes

Recipe inspired from South Beach Diet recipe for “Quiche Cups to Go”.

Sources: Livestrong.com, Power Foods.

Nutrition information: http://www.myfitnesspal.com/recipe/view/265566060260669

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