Mornings are busy in our house so trying to eat a healthy breakfast can be a challenge. I decided to plan ahead and make something healthy we can quickly microwave in the mornings. These quiches are tasty, easy to make and very inexpensive!
5 eggs
3 egg whites
1 cup 2% milk
1/2 cup diced onion
1/2 cup diced mushroom
1/2 cup diced red or green pepper
1 tsp olive oil
garlic powder
salt
pepper
cayenne pepper
4 slices 2% American cheese
Cooking spray
Pre-heat oven to 325 degrees. Spray 12 count muffin pan well with cooking spray and set aside.
In a skillet, add in olive oil, onion, pepper and mushroom. Saute until veggies are cooked. Set aside to cool slightly.
In a large bowl, whisk eggs and egg whites. Add in milk and combine. Add in salt, pepper, garlic powder and a few pinches of cayenne. Combine well.
Put one spoonful of the veggie mixture in the bottom of each muffin cup. Put 1/3 of a cheese slice into each cup over the veggies. Pour egg mixture evenly into each cup over the veggies and cheese.
Bake in oven for 35-40 minutes until eggs are cooked through.
Each quiche has about 50 calories. I freeze mine on a cookie sheet and then put them in a large freezer bag so they don't stick together. Quickly microwave in the morning. If you like a breakfast sandwich, serve on a toasted whole wheat English muffin! You still have a quick, healthy breakfast sandwich for less than 200 calories! Enjoy!
Also feel free to make variations of this recipe. Here are some ideas:
Mushroom, turkey sausage, cheese and basil
Turkey bacon, onion, spinach and feta
Asparagus, Parmesan and garlic
Broccoli, turkey bacon and cheddar
Mexican - leftover taco meat, cheddar, salsa or tomatoes
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