Ingredients:
-
1 tablespoon extra virgin olive oil, divided
-
1/2 small onion, cut into 1/4-inch dice (about 1/2 cup)
-
1 clove garlic, minced
-
One 6-ounce bag baby spinach
-
Kosher salt and black pepper
-
5 large eggs, beaten
-
3/4 cup reduced-fat shredded Cheddar cheese
-
1 tablespoon chopped fresh herbs (we used parsley and tarragon)
Directions
-
Preheat the oven to 375°F. Lightly oil or coat 12 muffin cups with nonstick cooking spray and set aside.
-
Heat 1/2 tablespoon of the oil in a large nonstick skillet or Dutch oven over medium heat. Add the onion and cook, stirring frequently, until softened, about 5 minutes. Stir in the garlic and cook 30 seconds to 1 minute, until golden and fragrant. Add the remaining 1/2 tablespoon oil and the spinach and cook, stirring often, until wilted, about 3 minutes. Keep a watchful eye and adjust heat accordingly. Season with kosher salt and black pepper to taste. Remove to a cutting board, cool slightly, and coarsely chop.
-
Place the eggs, cheese, and herbs in a large bowl and whisk together until well combined. Stir in the chopped vegetables. Using a tablespoon measure, pour the egg mixture evenly into each of the muffin cups. (You’ll end up with about 2 tablespoons per muffin cup.) Smooth the tops.
-
Bake until golden brown and the eggs are set, about 15 minutes. Cool slightly, remove from muffin cups, and serve at breakfast, lunch, dinner, or for a snack.
Nutrition Information per Serving (3 patties): 200 calories, 13g fat (4.5g saturated), 460mg sodium, 8g carbohydrate, 2g fiber, 16g protein, 150% vitamin A, 60% vitamin C, 25% calcium, 20% iron
Three of my spinach quiche patties have only 200 calories, and they’re rich in protein, calcium, and iron.
Credits
Recipe Created by Liz Weiss, MS, RD, co-author, No Whine with Dinner: 150 Healthy, Kid-Tested Recipes from The Meal Makeover Moms. ©Meal Makeover Moms
Download PDF