Breakfast Low Calorie

Veggie Quiche Cups

June 7, 2011

As much as I love to blog about food, I find it harder and harder to have something worth blogging about and yet still fit in my jeans. I really start to notice this issue during these warm summer months when tank tops, shorts, and the dreaded bikini are in season. Even though I’d love to eat these cupcakes or this ice cream everyday for breakfast, I have to find a way to balance all those sweets I make. How do I do it? I have a pretty big selection of figure-friendly recipes on hand and I’m always on the lookout for new ones. I found these Veggie Quiche Cups a few years back when I went crazy and tried the South Beach Diet. While the diet wasn’t for me, I did come away with a few goodies to share.

Veggie Quiche Cups

So, how’s it taste?

The first time I made the recipe, they were just ok. They tasted like diet food, but on that particular diet, I was more than happy to eat them. I wanted to give this recipe a facelift because I love a breakfast I can make in batches, freeze, and grab them on my way out the door. I never leave time in the morning before heading in the office, so anything portable is right up my alley. I added carrots and edamame to bring a touch of sweetness and make the cups heartier. The original recipe was too much spinach and not enough zip. Feel free to add your own combination of veggies as well. Peppers, zucchini, tomatoes, the possibilities are endless. I also used Sriracha instead of hot sauce and it added more depth of flavor with some heat. It doesn’t burn your tongue off, but it makes breakfast more interesting! I enjoyed these so much that I’ll continue to have a stockpile of them ready in my freezer.

Veggie Quiche Cups

adapted from The South Beach Diet
makes 24 cups (2 cups per serving)
92 calories per 2


2 (10 oz.) packages frozen chopped spinach, thawed & drained
1 (16 oz.) carton liquid egg substitute
1 1/2 cups shredded reduced-fat cheese
1/2 cup diced onions
1/2 cup diced carrots
1/2 cup edamame
2 tbsp. Sriracha (optional)


1. Line two 12-cup muffin pans with baking cups or spray with cooking spray.

2. Combine the spinach, egg substitute, cheese, onions, carrots, edamame, and Sriracha in a bowl; mix well. Divide evenly among the muffin cups. Bake at 350F for 20 minutes, until a knife inserted in the center comes out clean.

*Quiche cups can be frozen and reheated in the microwave.

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  • Tiffany June 9, 2011 at 6:26 pm

    these cups were my go-to breakfast for a long time 🙂 they are definitely a good choice for weight loss/maintenance!

  • Heather June 9, 2011 at 9:01 pm

    yum! I will have to try these soon!

  • Alicia@ eco friendly homemaking June 9, 2011 at 10:04 pm

    These look so good!! Ilook forward to trying them.

  • Renee V. June 10, 2011 at 12:29 pm

    I assume you already know about Gina’s website, but I’ve found that some of her recipes are amazing as is and only tweak them b/c of the suplies I have on hand. She does amazing weather related foods too!

    • Leah June 10, 2011 at 12:42 pm

      I have! I’ve made a few of her recipes, some a hit some a miss, but a great site for options when I’m “trying” to eat better, lol.

  • Lannae June 26, 2011 at 7:35 pm

    LOVE this idea! Thanks!

  • Janet July 25, 2012 at 2:51 pm

    Comes out great every time. I sometimes use red peppers and mushrooms instead of edamame or shredded zuchinni. Never change the spinach. Also, bake in a rectangular pan and cut in squares works well also.