Breakfast Quiche Bites

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

Suggestions


Looking for a delicious and satisfying start to your day? These Breakfast Quiche Bites are the perfect solution! A delightful vegetarian option that's also gluten-free, these little quiches pack a punch of flavor while being light and healthy. Whether you're hosting a brunch gathering, planning a lazy Sunday breakfast, or simply looking for a quick and tasty morning meal, these quiche bites will surely impress.

These flavorful morsels feature fresh baby spinach and sautéed onions, bringing vibrant colors and nutritious benefits to your plate. The addition of part-skim mozzarella cheese melts beautifully, creating a creamy texture that balances perfectly with the light egg base. Each bite is not only low in calories—coming in at just 101 kcal per serving—but also rich in protein, making them an excellent choice for those seeking a well-rounded breakfast that keeps you energized throughout the morning.

With a preparation time of just 34 minutes, you can whip these up quickly, giving you more time to enjoy your meal with family and friends. So, why settle for ordinary breakfast options when you can treat yourself to these delightful Breakfast Quiche Bites? Indulge in a nourishing, mouthwatering breakfast that’s as easy to make as it is delicious!

Ingredients

  • cup baby spinach leaves 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