Cooking With Catherine: Vegetable Quiche Cups

Cooking w: Cat(Recipe from

Serving Size: 1 Quiche Cup

Calories: 9.1

Total Fat: 0.1 g

Sodium: 17.7 mg

Total Carbohydrate: 1.4 g

Dietary Fiber: 0.8 g

Sugars: 0.4 g

Protein: 0.9 g


  • ¾ cup pasteurized liquid egg whites or egg white substitute or egg substitute
  • One 10 oz package frozen chopped spinach
  • ¾ cup shredded reduced fat cheese
  • ¼ cup diced red and/or green peppers
  • ¼ cup diced onion
  • Tabasco or hot sauce (optional)


  • Heat oven to 350°F.
  • Line a 12-cup muffin pan with foil baking cups
  • Spray cups with cooking spray
  • Thaw and drain spinach, wring out well by hand.
  • Mix spinach, egg whites or substitute, cheese, peppers, onions, and hot sauce in bowl.
  • Fill the foil cups with mixture.
  • Bake at 350°F for 20 minutes or until a toothpick comes out clean.
  • Remove from cups to serve.

I was a little hesitant to try these at first, but don’t worry, they are as delicious as they are healthy. I usually double the recipe right away because it really does not make much. I like to stick to cheddar for the cheese and am very generous with the amount I put in—is there such a thing as too much cheese? I would highly suggest putting a slice of the quiche and a slice of cheese on an english muffin to enjoy. They make amazing breakfast sandwiches. Good luck and enjoy!


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