Crustless leftovers quiche (recipe)

Crustless leftovers quiche (recipe)
Name	Crustless leftovers quiche
Ingredients	Cooking spray • Eggs • Milk • Salt • Ground black pepper • Vegetables • Shredded cheese • Cooked meat
Cooktime (in hours)	0.33
Preptime (in hours)	0.17
Totaltime (in hours)	0.50
Keto friendliness	Keto friendly
Calories	170
Fat	10
Protein	15.5
Carbohydrate	4.5
Fiber	0.5
Net carbohydrates	4
Sugar	0
Saturated fat	4.5
Sodium	365

Summary

• Crustless leftovers quiche (recipe)
• Prep: 10 minutes
• Cook: 20 minutes
• Total: 30 minutes
• Yield: 6 servings
• Serving Size: 2 quiche muffins

Nutrition highlights

• Nutrition Facts Per Serving: Calories: 170
• Total Fat: 10 g
• Saturated Fat: 4.5 g
• Sodium: 365 mg
• Total Carbohydrate: 4.5 g
• Dietary Fiber: 0.5 g
• Protein: 15.5 g

Ingredients

1. Nonstick cooking spray
2. 6 large eggs
3. 1 cup lowfat (1%) milk
4. ¼ teaspoon salt
5. ¼-½ teaspoon ground black pepper, to taste
6. 1 cup raw or cooked vegetables, chopped as needed (one type or a combination; e.g. onion, mushrooms, bell peppers, broccoli, asparagus)
7. ½ cup reduced-fat (2%) shredded cheese
8. 2 tablespoons shredded or grated parmesan cheese
9. ⅓ cup chopped or sliced cooked meat (optional; e.g. ham, steak, turkey, chicken)

Directions

• 1. Preheat the oven to 350°F.
• 2. Coat a 12-cup muffin pan with nonstick spray. Set aside.
• 3. Whisk together the eggs, milk, salt, and black pepper. Set aside.
• 4. Evenly divide the selected vegetables, shredded cheese, parmesan cheese, and cooked meat (if using) between the muffin tin cups.
• 5. Evenly divide the egg mixture between the muffin tin cups.
• 6. Bake uncovered until the eggs are fully set, about 15-20 minutes.
• 7. Serve warm.

Recipe Notes

• This recipe can also be prepared in an 8x8-inch glass pan or an 8- to 9-inch pie dish. Increase the cooking time to 30-45 minutes, cooking until eggs are fully set.
• Refrigerate for up to 4 days. Freezing is not recommended.

• Substitute your favorite unsweetened non-dairy milk if desired.