116 calorie (or less!) lunch quiches!

sugarbone · August 2011

The screenshot below has the exact measurements I used, because I like to weigh my food.

Preheat oven to 170* celsius

Whisk together:
3 medium-large eggs
2 tbsp skim milk
3/4 cup cottage cheese
Meat of your choice (i used low fat shredded chicken, lean turkey and ham work great too!)
Sprinkle of chopped spinach
Seasonings of your choice

You can obviously add all the veggies you want and skip on the chicken if you want! I used normal cottage cheese but low fat would make this even lower cal and lower fat. I also only add some pepper and chili flakes to season, as it's already pretty flavorful without salt imo.

Grease muffin tins with canola oil, I used ~1 tbsp for 5 (this recipe should fill about 5 average sized muffin tins). Pour in the mix leaving a couple milimeters for them to expand in the oven. Bake for about 20-30 minutes, depending on your oven. A fork inserted should come out clean and the tops will have started to brown a little around the edges. Overcooking em a bit doesn't ruin them though, depends how dry you want the eggs!

Calculate your own cals based on any substitutes and the meat you use, mine were as follows:

11g of protein too, not bad! I like to eat 2 for lunch, sometimes 3 if I'm peckish

dracobaby82 · August 2011

awesome thanks!

hufflepuffin · August 2011

The screenshot below has the exact measurements I used, because I like to weigh my food.

Preheat oven to 170* celsius

Whisk together:
3 medium-large eggs
2 tbsp skim milk
3/4 cup cottage cheese
Meat of your choice (i used low fat shredded chicken, lean turkey and ham work great too!)
Sprinkle of chopped spinach
Seasonings of your choice

You can obviously add all the veggies you want and skip on the chicken if you want! I used normal cottage cheese but low fat would make this even lower cal and lower fat. I also only add some pepper and chili flakes to season, as it's already pretty flavorful without salt imo.

Grease muffin tins with canola oil, I used ~1 tbsp for 5 (this recipe should fill about 5 average sized muffin tins). Pour in the mix leaving a couple milimeters for them to expand in the oven. Bake for about 20-30 minutes, depending on your oven. A fork inserted should come out clean and the tops will have started to brown a little around the edges. Overcooking em a bit doesn't ruin them though, depends how dry you want the eggs!

Calculate your own cals based on any substitutes and the meat you use, mine were as follows:

11g of protein too, not bad! I like to eat 2 for lunch, sometimes 3 if I'm peckish

edit: oops, not sure why the image isn't working

change the IMG on both ends to lower case.

sugarbone · August 2011

Thank you kindly

hufflepuffin · August 2011

Oops! Guess you got it! You're welcome!

sk2775 · August 2011

I adore quiches...going to try it out this weekend. Thanks :-)

irisheyez718 · August 2011

That sounds delicious! Will definitely give it a try, thanks for sharing!

delmeg10 · August 2011

This sounds SO good! I can't wait to try it! Thanks! :-)

sugarbone · August 2011

Hope you all enjoy

Thank you!

IzzyBooNZ1 · August 2011

sounds good, great thing to have for a lunch at work

Question but how much meat to put in?? I don't want to over do it, or not enough, a rough estimate is ok ! thanks !