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Crustless Asparagus & Pepper Mini Quiche

Crustless Asparagus & Pepper Mini Quiche
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: Mittera.
Summary

You can freeze these mini quiches once they have baked and cooled. Reheat in a toaster oven or microwave for a great breakfast or lunch on the go!

  • Prep time
    15 min
  • Cook time
    30 min
  • Servings
    12 Servings
  • Serving size
    1 mini quiche
Breakfast Foodie Holidays & Entertaining Lunch Vegetarian CKD Dialysis CKD Non-Dialysis Kidney-Friendly Lower Carb French
Nutrition Facts

Nutrition Facts

12 Servings

  • Serving Size
    1 mini quiche
  • Amount per serving Calories 60

  • Total Fat 3g
    • Saturated Fat 0.9g
    • Trans Fat 0g
  • Cholesterol 35mg
  • Sodium 230mg
  • Total Carbohydrate 4g
    • Dietary Fiber 1g
    • Total Sugars 2g
  • Protein 5g
  • Potassium 160mg
  • Phosphorus 110mg

Choices/Exchanges: 1 Lean protein, 1/2 Fat

Breakfast Foodie Holidays & Entertaining Lunch Vegetarian CKD Dialysis CKD Non-Dialysis Kidney-Friendly Lower Carb French
Ingredients

Ingredients

  • nonstick cooking spray
    1
  • olive oil
    1 tbsp
  • asparagus (trimmed and diced)
    1 bunch
  • small onion (diced)
    1
  • red or yellow bell pepper (seeded and diced)
    1
  • salt
    1/2 tsp
  • black pepper
    1/4 tsp
  • eggs
    2
  • egg whites
    6
  • skim milk
    1/3 cup
  • Laughing Cow Light Original Cheese Wedges (halved)
    6 wedges

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Directions

Directions

  1. Preheat oven to 375 degrees.

  2. Spray a muffin pan with cooking spray.

  3. Add olive oil and a generous amount of cooking spray to a medium sauté pan. Sauté asparagus, onion and bell pepper for 7-9 minutes or until cooked through. Season with salt (optional) and pepper and set aside to cool slightly.

  4. In a medium bowl, whisk together eggs, egg whites and milk.

  5. Evenly distribute the sautéed vegetables among the 12 muffin cups. Cups should be 1/2 to 3/4 full. Gently pour egg mixture over the vegetables in each muffin cup, distributing evenly. Cups should full but not overflowing.

  6. Take one half of a Lite Laughing Cow Cheese Wedge and gently press it down in the middle of each quiche. Repeat for remaining 11 quiches.

  7. Bake for 20 minutes. Serve immediately.

Reviews

Reviews

Write a Review
  • Recommended

    For this recipe I used frozen pepper and onion mix and frozen asparagus pieces popped them in the fridge to thaw the night before and gave them a quick chop run through my mini food processor, it really cut down on time!

  • Not recommended

    These were ok. I had to doubke the liquid To fill my muffin tins. They might have been a bit larger than contemplated by recipe. I also had to cook them longer. The chopping of the veggies took time. I added garlic and some herbs to the veggies. I thought it was too much work. I would just as soon have scrambled eggs with some veggies.