Grab N’ Go: Quiche Cups

Happy Friday you!

How many weeks in a row is it acceptable to apologize for slacking SO BAD on staying up to date with my blog posts… for real asking for a friend before I start to apologize again. hehe

Anyways, if you read my last bog post (if you did you probably don’t even remember so no worry), Step By Step : Stadium Style, I hinted about how I was “cooking up something good for the next post” and…

🎉 S U R P R I S E 🎉

Today, we are FINALLY making:

Vegetable Quiche Cups To Go


3/4 cup liquid egg substitute

3/4 cup shredded reduced-fat cheese

1/4 cup diced green bell peppers

1/4 cup diced onions

less than 1/4 cup broccoli

Serves 6

[Create any combination of appropriate vegetables and reduced-fat cheese thats safe to freeze and then reheat in the microwave]

**TIP: if you’d like to add spinach get 1 package (10 oz) frozen chopped spinach. Microwave for 2 minutes 30 seconds on high and drain the excess liquid before adding together. (hope that makes sense)

Line a 12-cup muffin pan with FOIL baking cups AND spray the cups with cooking spray (do NOT be like me and forget because they will be a pain in the butt to try and work with if you do).

Combine all ingredients: egg substitute, cheese, peppers, onions, and broccoli in a bowl. Mix well. Divide evenly among the muffin cups.

Bake at 350ºF for 20 minutes, or until knife inserted in the center comes out clean.

Nutrition At A Glance:

77 calories, 9 g protein, 3 g carbohydrates, 3 g fat, 2 g saturated fats, 160 mg sodium, 10mg cholesterol, 2 g fiber.

I love these healthy little cups because my life, like yours, gets a little crazy and hectic so sometimes it is nice to be able to just grab something delicious but yet also nutritious and head out the door.

Another reason that I love these cups is because you can make a bulk of them whenever you find time (aka more like “make time”) in that busy schedule and then just stick them in the freezer to have ready on the busiest mornings. So again, make them up the night before, stick those bad boys in the freezer and then its safe to just reheat them in the microwave.

Hope you enjoy this recipe as much as I do for breakfast or snack options. I swear I am going to get better at writing more frequently again one day y’all.

until next time



3 thoughts on “Grab N’ Go: Quiche Cups

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