Petite Crust-less Quiche
User Reviews
4.9
Petite Crust-less Quiche
Description
These crust-less mini quiches start by sautéing diced onions with salt until soft, followed by bell peppers, crushed garlic, diced tomato, and turkey kielbasa, creating a flavorful filling. Fresh spinach is added last to wilt slightly. Separately, eggs and egg whites are whisked with milk, flour, salt, and pepper to provide a light, smooth custard base. The cooked vegetable and meat mixture is combined with the egg mixture along with shredded cheddar cheese for added creaminess and tang.
The mixture is poured into an oiled muffin pan and baked at 350°F for about 30 minutes until firm and lightly set. The mini size allows for convenient individual servings, suitable for breakfast, brunch, or snacks. The absence of a crust makes it lower in carbohydrates and faster to prepare.
This recipe can be adapted for gluten-free diets by using gluten-free flour. The mix of vegetables and turkey kielbasa provides a balanced combination of protein, veggies, and cheese in a hand-held format. The baking time is sufficient to ensure the eggs set fully without drying out.
Ingredients
- olive oil spray form
- 1 tbsp olive oil
- 1/2 onion diced, medium
- 1/3 cup bell pepper chopped
- 2 garlic crushed, cloves
- 1 tomato diced, medium
- 6 oz kielbasa diced, turkey
- 2 cups baby spinach
- 5 egg beaten, large, whole
- 4 egg large, whites
- 1/3 cup milk or milk of choice, fat free
- 1/3 cup all-purpose flour
- 1/2 tsp salt
- 1/8 tsp black pepper
- 3 oz cheddar cheese shredded
- *For gluten free use GF all purpose flour.
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 Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 217 kcal
% Daily Value*
| Serving | 2quiche | |
| Calories | 217kcal | 11% |
| Carbohydrates | 12g | 4% |
| Protein | 18g | 36% |
| Fat | 11g | 17% |
| Saturated Fat | 1.5g | 8% |
| Cholesterol | 170mg | 57% |
| Sodium | 552mg | 23% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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