Yield: 6 servings
Petite Crust-less Quiche
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!
Ingredients
- 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.
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Instructions
- 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.
Nutrition
Serving: 2quiche, Calories: 217kcal, Carbohydrates: 12g, Protein: 18g, Fat: 11g, Saturated Fat: 1.5g, Cholesterol: 170mg, Sodium: 552mg, Fiber: 1g, Sugar: 2g
Blue Smart Points: 5
Green Smart Points: 6
Purple Smart Points: 5
Points +: 6