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Aspire Fitness

Vegetable Quiche Cups



  • 1 package (10 ounces) frozen chopped spinach
  • 3/4 cup liquid egg whites or egg substitute
  • 3/4 cup shredded reduced-fat cheese *** (no cheese if following competition or paleo diet)
  • 1/4 cup diced green and red bell peppers
  • 1/4 cup diced onions
  • 3 drops hot pepper sauce (optional)


Steam the spinach (or microwave the spinach for 2-1/2 minutes on high) until thawed. Drain the excess liquid.

Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.

Combine the egg substitute, cheese, peppers, onions and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350°F for 20 minutes, until a knife inserted in the center comes out clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used (if not following competition or paleo diet).

*** Feel free to add chicken, turkey (breast or ground) or whatever meat you prefer.

77 calories; 3g total fat; 2g saturated fat; 10mg cholesterol; 3g carbohydrate; 9g protein; 2g fiber; 160mg sodium (Nutritional value will vary if not using cheese and if using meat products)

Yield: 6
Preparation Time: 5-10 minutes
Cooking Time: 20 minutes