Vegetable Quiche Cups to Go

Vegetable Quiche Cups to Go

The South Beach Diet Online 0

"These savory breakfast treats are great when you're on the go."

Ingredients {{adjustedServings}} servings 73 cals

Serving size has been adjusted!

Original recipe yields 6 servings



Amount per serving ({{servings}} total)

  • Calories:
  • 73 kcal
  • 4%
  • Fat:
  • 2.5 g
  • 4%
  • Carbs:
  • 3.5g
  • 1%
  • Protein:
  • 9.6 g
  • 19%
  • Cholesterol:
  • 4 mg
  • 1%
  • Sodium:
  • 195 mg
  • 8%

Based on a 2,000 calorie diet

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  1. Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
  2. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
  3. Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, or until a knife inserted in the center comes out clean.
Tips & Tricks


  • Notes
  • Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used.
  • This recipe is optimal for Phase 1 of the South Beach Diet.
  • Copyright(C) 2003 Waterfront Media, Inc. All rights reserved.
  • See more from The South Beach Diet Online.
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Reviews 92

  1. 112 Ratings


I've made this recipe twice, the second time doubling it, but using only 10oz spinach. I used Parmesan Reggiano for the cheese (3/4 cup for the doubled recipe) and for the vegies, sauteed some onions, red peppers. Also added some chopped fresh flat leaf parsley and chopped fresh basil. They came out like little frittatas - the recipe made 16, so I cooled them, wrapped them individually, put them all in a large zip bag and froze them. If yours are soggy when you reheat them out of the freezer, you may not be drying out the spinach well enought. It has to be super dry before you add it to the mixture - drain it really, really well. I squeeze it out in a clean tea towel. My son and husband love these, and we all have a couple for breakfast on weekdays when there isn't time to cook. A little salt (the parmesan tends to be salty) and fresh ground black pepper really adds a lot of flavor, too.


Five stars if you modify and than these are awesome! I'm starting Southbeach tomorrow and made them today and if they're this good when you haven't started dieting, they must be good. Here's my version to make larger, double size so you only have one and they really are filling: Spray tins, don't use liners. 10 oz. spinach (squeeze, squeeze, squeeze the moisture out); 2 cups liquid egg; 1-1/2 cup cheese, 1 bag onion/pepper stir fry (frozen, it's about 2 cups) - sauteed with 4 tsps. minced garlic and then chopped; 6 drops of hot sauce. I mixed it all up and seasoned with about 1-2 tsp. seasoning salt. Filled 12 regular size muffin tins (full). Sprinkled each with a bit of pepper and topped with diced tomato pieces. I also added a couple Tbsp. of Real Bacon bits, but it really wasn't necessary. Baked at 325 for about 40 minutes. Wonderful!


These are great as the recipe is written, but I have made them a dozen different ways. One of my favorite combos is to use red bell pepper instead of green, adding baby spinach and finely chopped canadian bacon. I freeze them in foil muffin cups, peel the muffin cup off the quiche, and pop in the microwave; almost as easy as grabbing a donut!