4 eggs
1 C egg substitute (or an additional 4 whole eggs instead)
3/4 C shredded low-fat sharp cheddar cheese
1/4 C shredded Parmesan cheese
1/4 C cottage cheese
5 oz frozen spinach, defrosted, water squeezed out and roughly chopped (that’s half a standard frozen box of spinach)
1/3 C roasted red peppers, diced (jarred, or make your own)
1 oz finely diced ham, canadian bacon, or crumbled bacon (about 1/4-1/3 C)
1/4 C sliced green onions
1/4 tsp. kosher salt
1/8 tsp. black pepper
1/2 tsp. hot sauce

Foil muffin tin liners OR 12 slices ham

Preheat oven to 350. In a bowl, combine all ingredients (except ham slices) and stir well. If using ham slices, spray muffin tin with non-cook spray and place one piece of ham in each well to form a bowl. If using foil muffin liners, spray the insides of the liners with non-stick spray. Evenly divide egg mixture between the 12 muffin wells (about 1/4 C each), being careful to keep ingredients well dispersed. You want them to fill right up to the top. Place in the oven and bake for 15-20 minutes. The tops should be puffed and just barely set on top. Eggs will sink after cooling. Store them in an airtight container in the fridge, or freeze them. When reheating in the microwave, make sure to take off the foil liner! And if you’re reheating from frozen, I try to take them out the night before so they can thaw in the fridge. Then when you microwave them, set them on a folded paper towel to drain excess moisture. Eat them alone, or for a well-rounded breakfast crumble on top of a piece of whole grain toast along with a glass of milk and a piece of fruit. Makes 12.

Yield: 12 servings
Serving Size: 1 mini Quiche (in foil cup, not ham)
Calories: 87
Fat: 3g
Fiber: