Thursday, March 19, 2015

Petite Crust-less Quiche


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 (for gluten-free, use gluten-free all-purpose flour)
1/2 tsp salt
1/8 tsp black pepper
3 oz shredded cheddar cheese


Preheat the oven to 350°F. Spray a nonstick muffin pan with olive oil spray.

Heat the tablespoon of oil in a large non-stick skillet over medium heat. Sauté the onions for 5 minutes, until soft. Add bell peppers, garlic, tomato, kielbasa and sauté for another 5 to 7 minutes. Add spinach and cook until wilted, about 1 minute. Set aside.

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.


Servings: 6
Size: 2 quiche

Calories: 217
Fat: 11 g
Carbohydrates: 12 g
Fiber: 1 g
Protein: 18 g
Sugar: 2 g
Sodium: 552 mg
Cholesterol: 170 mg

Recipe courtesy of

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