Crustless Quiche Cups

I add fresh spinach when adding the cooked veggies, and I also add cooked chicken sausage or turkey sausage.

Crustless Quiche Cups

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  • Prep Time


  • Total Time


  • Servings



  • 1-2

    teaspoons olive oil

  • 2

    garlic cloves, chopped

  • ¼

    cup chopped onion

  • cup chopped red bell pepper

  • cup chopped green bell pepper

  • 6


  • 1.5

    cups liquid egg whites (~8 egg whites) [I use six extra large egg whites]

  • ¼

    cup milk

  • Thin slices of cheddar cheese (~2 ounces total)

  • Cooking spray


Preheat oven to 350 degrees. Grease your muffin pan using cooking spray and set aside. Heat oil in a medium sized frying pan on low. Add garlic, veggies, salt and pepper and saute for 8-10 minutes, stirring every few minutes. While veggies are cooking, whisk together eggs, egg whites and milk. Divide egg mixture evenly between your muffin cups, and spoon veggies into each cup. Top with thin slices of cheese (I use a low fat shredded cheddar, about 1 1/2 tsp per cup). Pop them in the oven for 25 minutes or until the centers are set!


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