Monday, January 10, 2011

My New Favourite Healthy Recipe

It's that time of year where we all buckle down and try to improve our intake of healthy food versus Christmas cookies! For me, the only way I can eat healthy is by prepping food ahead of time to take on the go. So when my friend Nicole forwarded this recipe to me (Found on the Fitness Rx Website by her friend Sara) I had to try it.

It was super easy to make! I actually made mine with just the spinach and cheese because I am picky about my vegetables, but I'll leave the recipe intact. That's the best part of this recipe is that you can customize them in SO MANY different ways. I plan to try making some with crumbled turkey bacon, and some with broccoli and cheese.

It's the perfect on the go recipe! I wake up at 5:45 and rarely can eat at that time, so I just took them with me this morning and heated them when I got to work. It's also low fat and low carb, which is awesome. They are really filling for snacks as well.

Vegetable Quiche Cups to Go
(Sorry I don't have a picture, I ate them already! They were so yummy!)


  • 1 package (10 ounces) frozen chopped spinach
  • 3/4 cup liquid egg whites or egg substitute
  • 3/4 cup shredded reduced-fat cheese
  • 1/4 cup diced green and red bell peppers
  • 1/4 cup diced onions
  • 3 drops hot pepper sauce (optional)


Microwave the spinach for 2-1/2 minutes on high. Drain the excess liquid.

Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.  (I always forget to do this)

Combine the egg substitute, cheese, peppers, onions and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350°F for 20 minutes, until a knife inserted in the center comes out clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used.

Tips & Bonus Information

77 calories; 3g total fat; 2g saturated fat; 10mg cholesterol; 3g carbohydrate; 9g protein; 2g fiber; 160mg sodium
Yield: 6
Preparation Time: 5-10 minutes
Cooking Time: 20 minutes



  1. Sounds d'lish!! Thanks for the recipe :) Love your blog!!

  2. My dad has made these before, and they are delicious!

  3. P.S. Thanks for following my blog! Have a wonderful week!