Low Calorie Broccoli Quiche Breakfast Bites Recipe

Looking for an easy Low Calorie Broccoli Quiche Breakfast Bites recipe? Learn how to make Low Calorie Broccoli Quiche Breakfast Bites using healthy ingredients.


Submitted by thelanefamily

Makes 24 servings



We make this for a quick and healthy meal on the go in my house. Just make the quiche in muffin tins, freeze what you want, and when you are ready to use the frozen bites, heat them in the microwave for a minute on each side. Just add a muffin and you are all set!

Recipe Ingredients for Low Calorie Broccoli Quiche Breakfast Bites

1/2 med onion, chopped
1 carrot, grated
1 tsp garlic, minced
10 oz chopped broccoli
1 cooking spray
8 egg whites
1 c skim milk
2 c mozzarella cheese, grated
1/4 tsp salt
1/8 tsp pepper
12 english muffins
24 tsp ketchup

Recipe Directions for Low Calorie Broccoli Quiche Breakfast Bites

  1. Have all your items out, ready to use, before making this.

  2. Spray a regular size muffin tin with cooking spray. Preheat oven to 350 F.

  3. In a pre-sprayed skillet over med-high heat, saute carrots and onions until they are tender. Add in the broccoli and garlic. Sweat the vegetables until most of the moisture is evaporated.

  4. Combine egg whites, milk, salt, and pepper. Fold in the cheese.

  5. Add vegetable mixture. Stir well.

  6. Scoop into muffin pan, evenly filling each cup (little less than half way), since the quiche rises.

  7. Bake for 20 to 25 minutes, until the top is golden around the edges. Let stand 10 minutes. Dump out of the muffin pan onto a cutting board or counter. Serve.

Categories

Cheese, Eggs, Vegetables, Breakfast, Brunch, Snacks, Bake, Quick

Nutrition Facts
Serving Size 81.0g
Amount Per Serving
Calories
113
Calories from Fat
22
% Daily Value*
Total Fat
2.4g
4%
Saturated Fat
1.4g
7%
Trans Fat
0.0g
Cholesterol
5mg
2%
Sodium
279mg
12%
Potassium
142mg
4%
Total Carbohydrates
16.1g
5%
Dietary Fiber
1.4g
6%
Sugars
3.2g
Protein
7.0g
Vitamin A 12% Vitamin C 20%
Calcium 14% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in cholesterol
  • High in calcium
  • High in selenium
  • High in thiamin
  • High in vitamin A
  • High in vitamin C
  •   Bad points
  • High in sodium
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