Breakfast Quiche Bites

Vegetarian
Gluten Free
Health score
2%
Breakfast Quiche Bites
34 min.
6
101kcal

Suggestions


Start your day off right with these delicious Breakfast Quiche Bites, a delightful treat that's perfect for any morning gathering or brunch! This vegetarian, gluten-free recipe is not only easy to make, but it's also packed with nutrients to keep you energized throughout the day.

Picture this: a golden, flaky exterior inviting you to uncover the fluffy egg filling, combined with the vibrant flavors of baby spinach and savory onions, all enhanced by the creamy richness of part-skim mozzarella cheese. Each bite is a harmonious blend of textures and flavors that will have everyone returning for seconds!

Designed for convenience, these quiche bites can be whipped up in just 34 minutes, making them an ideal option when you have a busy morning. Whether you're hosting a brunch or simply want a quick breakfast, these little morsels are the answer. At only 101 calories per serving, they make for a guilt-free indulgence that is sure to impress both your family and guests.

So, gather your ingredients, preheat the oven, and get ready to savor the delightful aroma wafting through your kitchen as these Breakfast Quiche Bites bake to perfection. They are not only a feast for the taste buds but also a colorful addition to your table, striking a beautiful balance of health and flavor. Enjoy!

Ingredients

  • cup baby spinach coarsely chopped
  • 0.3 teaspoon pepper black freshly ground
  • large eggs 
  • 0.5 teaspoon kosher salt 
  • 0.3 cup milk 2% reduced-fat
  • tablespoon olive oil 
  • 0.3 cup onion diced
  • 0.5 cup part-skim mozzarella cheese shredded

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • muffin liners

Directions

  1. Preheat oven to 35
  2. Coat 6 muffin cups with cooking spray.
  3. Heat a medium nonstick skillet over medium-high heat.
  4. Add oil; swirl to coat.
  5. Add onion; saut 3 minutes or until almost tender.
  6. Add spinach; saut 2 minutes or just until spinach begins to wilt, stirring constantly.
  7. Transfer spinach mixture to a small bowl; cool 3 minutes. Stir in cheese.
  8. Combine milk and remaining ingredients, stirring with a whisk until blended. Stir in cheese mixture. Divide mixture evenly among prepared muffin cups.
  9. Bake at 350 for 20 minutes or until puffed and set. (Quiches will deflate slightly as they cool.)
  10. Serve warm.

Nutrition Facts

Calories101kcal
Protein27.98%
Fat64.73%
Carbs7.29%

Properties

Glycemic Index
15.17
Glycemic Load
0.17
Inflammation Score
-5
Nutrition Score
6.6169565060864%

Flavonoids

Luteolin
0.04mg
Isorhamnetin
0.33mg
Kaempferol
0.36mg
Myricetin
0.02mg
Quercetin
1.55mg

Nutrients percent of daily need

Calories:100.94kcal
5.05%
Fat:7.21g
11.1%
Saturated Fat:2.44g
15.25%
Carbohydrates:1.83g
0.61%
Net Carbohydrates:1.58g
0.58%
Sugar:1.03g
1.15%
Cholesterol:130.76mg
43.59%
Sodium:307.8mg
13.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.01g
14.03%
Vitamin K:25.99µg
24.75%
Selenium:11.91µg
17.02%
Vitamin A:704.36IU
14.09%
Vitamin B2:0.21mg
12.36%
Phosphorus:122.78mg
12.28%
Calcium:110.45mg
11.04%
Vitamin B12:0.43µg
7.09%
Folate:27.98µg
6.99%
Vitamin B5:0.57mg
5.66%
Vitamin E:0.81mg
5.37%
Zinc:0.77mg
5.16%
Vitamin D:0.69µg
4.63%
Iron:0.78mg
4.32%
Vitamin B6:0.08mg
4.25%
Manganese:0.08mg
3.81%
Potassium:106.41mg
3.04%
Magnesium:11.99mg
3%
Vitamin C:1.92mg
2.32%
Copper:0.04mg
1.86%
Vitamin B1:0.03mg
1.73%
Source:My Recipes