Description
These delicious mini crust-less “quiches” are a quick and easy high-protein breakfast that can also be served as an appetizer or at brunch. It fits the criteria of many popular low-carb diet plans (including South Beach Phase 2/3, and maybe 1 with a little tweaking).
Ingredients
- 1 cup Chopped Fresh Spinach Leaves
- 4 ounces, weight Mushrooms, Diced
- 1 whole Small Yellow Onion, Diced
- 6 ounces, weight Chopped Ham
- 1 Tablespoon Extra Virgin Olive Oil
- Salt And Pepper, to taste
- 8 whole Large Eggs
- ½ cups Shredded Reduced-fat Cheese
Preparation
Preheat oven to 350ºF.
Lightly spray a standard-sized 12 cup muffin tin with nonfat cooking spray.
Wash and chop the spinach and mushrooms. Dice the yellow onion and ham. Heat the olive oil in a skillet over medium-high heat. Add onions and mushrooms and sauté 5 to 7 minutes, until onions are translucent.
Add spinach and ham. Sautee until spinach is wilted and dark green. Remove from heat.
Season the veggies with salt and pepper to taste. Add any other seasonings you like.
Whisk eggs in a large bowl. Mix in shredded cheese and the veggie mixture until combined.
Spoon mixture evenly into muffin cups. Bake for 20-25 minutes. A knife inserted into one of the center quiches should come out clean when they are done.
