Vegetable Quiche Cups To Go Recipe

Name: Vegetable Quiche Cups To Go
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Ingredients: cooking spray; 1 (10 ounce) package frozen chopped spinach, thawed and drained; 0.75 cup liquid egg substitute; 0.75 cup shredded reduced-fat Cheddar cheese; 0.25 cup diced onion; 0.25 cup chopped green bell pepper; 3 drops hot pepper sauce

Cook Time: 20 minutes

Spinach Quiche Cups

Ingredients:

1 (10 ounce) package frozen chopped spinach, thawed and drained
cup liquid egg substitute
cup shredded reduced-fat Cheddar cheese
cup diced onion
cup chopped green bell pepper
3 drops hot pepper sauce (Optional)
Cooking spray

Directions:

Preheat the oven to 350F (175C).
Line a 12-cup muffin pan with foil baking cups and lightly coat them with cooking spray.
In a bowl, combine the thawed spinach, egg substitute, shredded Cheddar cheese, diced onion, chopped green bell pepper, and hot pepper sauce (if using).
Mix all ingredients well until evenly combined.
Evenly divide the spinach mixture among the muffin cups, ensuring each cup is filled to the same level.
Bake in the preheated oven for about 20 minutes or until a knife inserted into the center of the quiche cups comes out clean.
Remove from the oven and allow to cool slightly before serving.

Cook's Notes:

The quiche cups can be frozen for later use and reheated in the microwave. You can also experiment with different vegetables and reduced-fat cheeses to suit your taste.

Nutrition Facts (per serving):

Calories: 69
Total Fat: 2g (3% Daily Value)
Saturated Fat: 1g (4% Daily Value)
Cholesterol: 3mg (1% Daily Value)
Sodium: 189mg (8% Daily Value)
Total Carbohydrate: 3g (1% Daily Value)
Dietary Fiber: 2g (6% Daily Value)
Total Sugars: 1g
Protein: 9g (18% Daily Value)
Vitamin C: 8mg (9% Daily Value)
Calcium: 139mg (11% Daily Value)
Iron: 2mg (9% Daily Value)
Potassium: 298mg (6% Daily Value)

History and Origins

The quiche, a savory pie filled with a custard base, originated in France, specifically the Lorraine region. The traditional "Quiche Lorraine" was made with eggs, cream, and bacon. However, over the years, quiche recipes have adapted globally, with variations incorporating different vegetables, meats, and cheeses. The concept of portable, mini quiche cups, like the Vegetable Quiche Cups To Go, takes inspiration from the classic dish, but offers a modern twist with a healthier, low-calorie, on-the-go version that is perfect for busy mornings. These mini quiche cups offer the same rich flavor and texture of a full-sized quiche but in a convenient, bite-sized format.

Regional Features and Variations

While quiches are popular worldwide, the specific combination of ingredients in the Vegetable Quiche Cups To Go leans on North American preferences for lighter, healthier breakfast options. These individual quiche cups are typically made without a crust, making them lower in calories and carbohydrates, which is a nod to modern dietary trends like the South Beach and Mediterranean diets. Variations include the use of different vegetables like spinach, bell peppers, and onions, combined with egg substitutes and reduced-fat cheese to meet the demands of health-conscious individuals. Regional preferences may influence the choice of additional spices or cheeses, such as adding feta for a Mediterranean twist or using cheddar for a more familiar flavor.

Difference from Similar Dishes

Although similar to traditional quiche, the Vegetable Quiche Cups To Go stand out due to their portability and lighter ingredients. Unlike a classic quiche, which often has a buttery pastry crust, these mini quiches are crustless, making them a low-carb alternative. They are also portion-controlled, allowing for an easy, no-mess breakfast. Additionally, the use of egg substitutes and reduced-fat cheese gives these quiche cups a healthier profile compared to other baked egg dishes like frittatas or full-sized quiches, which can be heavier in fat and calories. This makes the quiche cups an excellent choice for those seeking a balanced meal that can be prepared in advance and reheated quickly.

Where to Serve

Vegetable Quiche Cups To Go are perfect for any occasion where a quick, nutritious meal is needed. They are especially popular as a grab-and-go breakfast for busy professionals or as a convenient snack for parents and children alike. They can be served at breakfast meetings, brunches, or as part of a light lunch. Because they are easy to store and reheat, they are also ideal for meal prep, providing a healthy option that can be enjoyed throughout the week. These quiche cups are commonly served alongside fresh fruit, a salad, or a slice of whole-grain toast for a balanced, wholesome meal.

Interesting Facts

1. Quiche was originally a French peasant food, made from leftover ingredients like eggs, milk, and vegetables. The crustless version found in the Vegetable Quiche Cups To Go is a modern update designed to reduce calories and increase convenience.

2. The use of egg substitute in this recipe makes the dish accessible to those looking to reduce cholesterol or follow plant-based diets. It also helps to keep the overall calorie count low, with each serving containing just 69 calories.

3. These quiche cups are incredibly versatile! They can be made with any number of vegetables, such as mushrooms, tomatoes, or zucchini, and can even include protein additions like turkey bacon or diced ham.

4. Many people freeze these quiche cups after baking them, making them an excellent option for meal prep. Simply reheat in the microwave, and they are ready to enjoy, offering a perfect, healthy meal in under a minute.

Conclusion

The Vegetable Quiche Cups To Go recipe offers a delicious, healthy alternative to traditional breakfast options. Whether you're looking to streamline your morning routine or seeking a nutritious, easy-to-make snack, these quiche cups deliver both taste and convenience. With the flexibility to adapt to personal tastes and dietary preferences, they make an ideal meal for people on the go. So why not give them a try and start your day with something flavorful, nutritious, and quick!

FAQ about Vegetable Quiche Cups To Go Recipe

Yes, you can use fresh spinach instead of frozen. Just make sure to wilt and drain it thoroughly to remove excess moisture before adding it to the mixture.

Yes, you can substitute the egg substitute with whole eggs. For the equivalent of ¾ cup of egg substitute, use about 3 large eggs.

Absolutely! You can customize the quiche cups by adding vegetables like mushrooms, tomatoes, or zucchini. Just make sure to chop them finely and consider sautéing any harder vegetables, like mushrooms or onions, to soften them before adding them to the egg mixture.

You can add spices such as garlic powder, onion powder, or chili flakes to enhance the flavor. Some users also recommend adding salt, pepper, or hot sauce to taste. If you prefer a more savory flavor, try adding ham, bacon, or sausage.

Yes, these quiche cups are perfect for meal prep! After baking, allow them to cool completely, then store them in an airtight container in the refrigerator for up to 4-5 days. You can also freeze them for longer storage (up to 2 months). Reheat in the microwave for about 30 seconds to 1 minute.

To prevent sticking, it's important to spray your muffin pan generously with cooking spray or use foil muffin liners. Silicone muffin cups work well too, as they make it easier to remove the quiche cups once baked.

If you don't have hot pepper sauce, you can skip it entirely or replace it with a pinch of cayenne pepper, red pepper flakes, or even a splash of salsa for a similar spicy kick.

Yes, you can swap the reduced-fat Cheddar cheese for other cheeses like mozzarella, feta, or even goat cheese, depending on your preference. Just keep in mind that different cheeses may affect the flavor and texture of the quiche cups.

Quiche cups can be stored in the freezer for up to 2 months. Make sure to place them in an airtight container or freezer bag to prevent freezer burn. When ready to eat, simply microwave them for 30 seconds to 1 minute to reheat.

These quiche cups pair well with a fresh side salad, some whole-grain toast, or even a fruit smoothie for a well-rounded breakfast or lunch. They can also be served with a slice of avocado for added creaminess.

Comments

Susan Wright

03/27/2023 09:42:57 PM

I was introduced to this recipe by a Weight Watchers leader many years ago, and it has been fantastic! What I love most is the flexibility to adjust the ingredients to your liking (I personally don't enjoy spinach in mine). You can easily make these less diet-friendly by adding sausage, bacon, ham, different cheeses - my favorite variation includes jalapeno, onion, and Mexican blend shredded cheese. However, a simple pepper and egg version is also delicious. The best part is that these breakfast muffins can be frozen, making it convenient for me to grab a couple on my way to work. A quick minute in the microwave at the office and I have a warm, healthy breakfast ready to go. I absolutely adore this recipe! Thank you for sharing it!

Gregory Turner

10/06/2023 06:08:00 PM

I used fresh spinach and 6 whole eggs in this recipe. It yielded 9 muffin cups, so next time I'll try using 8 eggs instead.

Victoria Jackson

12/22/2024 01:10:11 AM

I prepared these mini muffins in pans as a gift for a family member to store in the freezer for convenient and nutritious breakfasts after welcoming her first child. I incorporated red peppers, spinach, and carrots (shredded with a food processor) and opted not to use liners. She absolutely enjoyed them and even asked for more when we came over next time.

Paul Parker

10/02/2024 05:59:28 PM

This is perfect for a low-carb breakfast option. I've prepared these countless times before. You can whip up a batch and keep them in the fridge for a few days – just pop them in the microwave for a quick warm-up. For variation, I sometimes mix in diced ham, and you can also use 3 large eggs instead of eggbeaters.

Scott Moore

04/07/2023 10:12:14 PM

It's decent, but it could use some salt if you're not using hot sauce. I understand why some find it a bit plain. I'll be experimenting to discover other flavorful combinations.

Nathan Robinson

01/03/2024 08:44:45 AM

I absolutely adored it! I sprinkled a touch of salt on top and it was perfect. Even my 2-year-old daughter, who affectionately referred to it as "the green thing," couldn't get enough of it.

Nicole Miller

04/02/2024 09:05:44 AM

I didn't have egg substitute, so I opted for three extra large eggs. I also used regular sharp cheddar. The dish turned out alright - it was edible but lacked flavor. If I were to make it again, I would experiment with the recipe to enhance its taste.

Cook Time: 6 minutes