Petite Crust-less Quiche
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
These petite crustless quiches are SO good, loaded with turkey kielbasa, veggies and cheese. A perfect make-ahead breakfast for meal prep and naturally gluten free!
- 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
- *For gluten free use GF all purpose flour.
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.
Serving: 2quiche, Calories: 217kcal, Carbohydrates: 12g, Protein: 18g, Fat: 11g, Saturated Fat: 1.5g, Cholesterol: 170mg, Sodium: 552mg, Fiber: 1g, Sugar: 2g
Freestyle Points: 5
Points +: 6