Vegetable Quiche Mini-Cups

Yummy quiche in a bite-sized cup, perfect for breakfast, lunch, or snack! Taken from the South Beach Diet Supercharged book (phase 1)

Minutes to Prepare: 10

Minutes to Cook: 20

Number of Servings: 12



  • Green Peppers (bell peppers), 1/2 cup, chopped
  • Onions, raw, 1/4 cup, chopped
  • spinach, frozen , 2 package (10 oz) yields
  • Cheddar Cheese, 1 cup, shredded
  • Egg substitute, liquid (Egg Beaters), 3/4 cup


  1. Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
  2. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
  3. Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, or until a knife inserted in the center comes out clean.


Number of Servings: 12

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