Breakfast Quiche "muffins" - 74 calories each

Im_NotPerfect
Im_NotPerfect Posts: 2,181 Member
in Recipes
This weekend my husband and I came up with a make-ahead recipe for breakfast quiche "muffins". Despite the name, they're not actual muffins. We just made them in muffin tins. We discovered they tasted WONDERFUL and this morning found out they heat up fantastically. Just microwave for 45-50 seconds and you're good to go!

quiches.jpg
quiches2.jpg

Here's the recipe for 12 muffins:

4 whole eggs
8 egg whites
1 cup Jimmy Dean's Turkey sausage crumbles
1/2 cup shredded cheese (we used marble jack)
1 cup chopped broccoli
1/2 cup chopped green pepper
1/2 cup chopped onion
1/4 cup skim milk
1/2 tbsp veggie oil
1/2 tsp baking powder salt and pepper (to taste)

Preheat oven to 375 degrees. Pam muffin tin. Sautee veggies and brown sausage (use a little olive oil if necessary). Combine eggs, egg whites, milk, oil, cheese, and baking powder in a bowl. Evenly divide veggie/sausage mixture in muffin tin. Then evenly divide egg mixture over the veggie/sausage mixture. Bake for 15-20 minutes.

Per serving (1 muffin): 74 calories, 2 carbs, 4 grams fat, 8 grams protein, 182 grams of sodium

You can substitute any veggies if you like or add more cheese. Just remember to adjust the nutritional content.

Enjoy!
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Replies

  • sw0301
    sw0301 Posts: 46 Member
    Yum! Saving for later!
  • teeley
    teeley Posts: 477 Member
    going to have to try these myself..

    thanks!!
  • nsalerno90
    nsalerno90 Posts: 68
    Thanks -- I have been doing something similar but definitely am looking for the turkey sausage crumbles. My kids will eat these too!
  • chanson104
    chanson104 Posts: 859
    sounds yummy!!
  • ridge1980
    ridge1980 Posts: 46 Member
    Love this!!! Thanks!!
  • ckhonda
    ckhonda Posts: 6
    really? only 74 calories???
  • MissyMissy18
    MissyMissy18 Posts: 315 Member
    Yummmmmmmmm
  • swweis
    swweis Posts: 43 Member
    Sounds great... Thanks!!!
  • valerie521
    valerie521 Posts: 140 Member
    yum

    bump
  • Im_NotPerfect
    Im_NotPerfect Posts: 2,181 Member
    really? only 74 calories???

    When I put everything in the recipe builder here on MFP, that's what it came up with! :drinker:
  • UphillBattleAxe
    UphillBattleAxe Posts: 57 Member
    oooh sounds nice, I've been meaning to try out something like this!
  • dfborders
    dfborders Posts: 474 Member
    Sounds awesome - Thanks so much. Love the fact that I can make ahead. My son just entered High School this year and is now getting up a lot earlier than normal and doesn't feel like cooking in the morning. Will have to try these!!
  • kritterxx
    kritterxx Posts: 100 Member
    and to bring the cals down a little bit more, I find that using fat free or extra light cream cheese as a substitute for other cheese and extra eggs works well (at least with regular quiches, so I'd assume that it might work well here too!)

    they looks delicious (:
  • jfatheree78
    jfatheree78 Posts: 78 Member
    I've made something similar to these, too. I don't use the milk, oil or baking powder though so they are less calories and still cook up nice and fluffy. These are great for office breakfast potlucks. People don't even realize they are eating something healthy! Yum-o.
  • StephannieL
    StephannieL Posts: 198 Member
    Oh yum!!!!
  • BlessedandBeautifulBrown
    BlessedandBeautifulBrown Posts: 464 Member
    bump
  • saramerrigan
    saramerrigan Posts: 555 Member
    I've made a similar thing with flaked smoked haddock and leeks....delicious!
  • Debbe2
    Debbe2 Posts: 2,071 Member
    Thanks for sharing the recipe. My teens will like this a lot!
  • danitameyer
    danitameyer Posts: 6
    Sounds great! I will definately give these a try. Thanks for sharing a good breakfast recipe.
  • shara85
    shara85 Posts: 70 Member
    Yum! Definately going to try these this weekend!
  • clairyfairy247
    clairyfairy247 Posts: 425 Member
    bump
  • Zylayna
    Zylayna Posts: 728 Member
    look awesome! thanks!
  • groovybeenz
    groovybeenz Posts: 151 Member
    yummy!
  • bubmaster
    bubmaster Posts: 90
    family will love them...thanks for the recipe :smile:
  • hockeymom95
    hockeymom95 Posts: 157 Member
    Bump, thanks!
  • gr8grl68
    gr8grl68 Posts: 417 Member
    Yum! Always looking for make ahead foods! Do you freeze them?
  • millermkarate
    millermkarate Posts: 46 Member
    they look fantastic - I am going to try them! :)
  • YouAreTheShit
    YouAreTheShit Posts: 510 Member
    Delicious!
  • badfattitude
    badfattitude Posts: 54 Member
    When I put it in the recipe creator, I only put 3 eggs instead of 4 and use 1/4 cup of Kraft 2% Colby/Monterey Jack Cheese. It brought it down to 59 calories, 2 carbs, 3g fat, and 7g protein.

    Gonna definately try these. Thanks for the recipe.
  • KAR1959
    KAR1959 Posts: 4,351 Member
    Bump for later

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