Protein Mini Quiches Delight

Protein Mini Quiches are a delightful American appetizer that packs a punch of flavor and nutrition. Perfect for daily meals, these mini quiches are designed to be high in protein while helping to reduce fat. Whether you're hosting a gathering...

Category: Appetizers

Difficulty

Medium

Servings

Time

Required Materials

Measuring cups and spoons
Mixing bowl
Muffin tin

Spatula
Whisk

Ingredients used

1 cup fresh spinach, chopped
1 tablespoon olive oil
1/2 cup cooked lean turkey, shredded

1/2 cup Low-fat cheese, shredded
1/2 teaspoon black pepper
1/2 teaspoon garlic powder

1/4 cup diced bell pepper
1/4 cup diced onion
1/4 teaspoon salt

6 large eggs

Preparation method

Preheat your oven to 375°F (190°C) and grease a muffin tin with olive oil.

In a large bowl, whisk together the eggs, garlic powder, black pepper, and salt until well combined.

Stir in the chopped spinach, shredded turkey, bell pepper, onion, and cheese until evenly distributed.

Pour the egg mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.

Bake in the preheated oven for 18-20 minutes or until the quiches are set and lightly golden on top.

Allow to cool slightly before removing from the muffin tin. Serve warm or at room temperature.

Nutritional Table

Component	Amount
Calories	90
Proteins	7g
Carbohydrates	3g
Fats	5g
Sugar	1g
Cholesterol	150mg
Fiber	0g
Sodium	200mg
Serving	1 mini quiche

Allergenic Ingredients

Eggs
Dairy (cheese)

Ingredients That Can Be Substituted

Eggs (can use egg whites for lower fat)
Lean turkey (can substitute with chicken or tofu)
Low-fat cheese (can use nutritional yeast for dairy-free)

Written by violeta

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