17
Mar
15

Petite Crust-less Quiche

egg mini crust-less kielbasa quiche

We love these perfectly petite, perfectly bariatric friendly high protein breakfast quiche for your busy mornings! Make them on the weekends, and reheat leftovers for the week or freeze them and reheat later! Enjoy breakfast with confidence.

GATHER:
Olive oil spray
1 tbsp olive oil
1/2 medium onion, diced
1/3 cup chopped bell pepper
2 garlic cloves, crushed
1 medium tomato, diced
6 oz turkey kielbasa, diced
2 cups baby spinach
5 large whole eggs, beaten
4 large egg whites
1/3 cup fat free milk (or milk of choice)
1/3 cup all purpose flour*
1/2 tsp salt
1/8 tsp black pepper
3 oz shredded cheddar cheese (low fat is best)

*For gluten free use GF all purpose flour.

MAKE:
*Preheat oven to 350°F. Spray a nonstick muffin pan with olive oil spray.
Heat the oil in a large non-stick skillet over medium heat. Sauté onions and salt for 5 minutes, until soft, add bell peppers, garlic, tomato, kielbasa sauté for another 5 to 7 minutes. Add spinach and cook until wilted, about 1 minute. Set aside.

*Meanwhile, in a large bowl, whisk the eggs, egg whites, milk, flour, salt and pepper until smooth. Add the cheese and cooked kielbasa mixture to the bowl and mix well.
*Pour into the prepared muffin pan and bake for 28 to 30 minutes, or until firm.

EAT:
Servings: 6, 2 quiche
Calories: 217
Protein: 18 grams
Carb: 12 grams
Fat: 11 grams

skinnytaste.com

Share on FacebookTweet about this on TwitterShare on Google+Share on LinkedInBuffer this pageEmail this to someonePrint this page