Spicy Mini Quiche Cups

By
Photo credit: topdownSquare via flickr.
  • Non-stick cooking spray
  • 4 Sheets Phyllo pastry dough
  • 3 Eggs
  • 1 Cup Egg substitute
  • 1/2 Package Frozen chopped spinach (about 6 oz)
  • 1/3 Cup Red pepper (or green, yellow, orange…)
  • 2/3 Jalapeño pepper, minced (to taste)
  • 1/4 Cup Diced onions
  • 1 Clove Garlic, crushed
  • 1/3 tsp Salt
  • 1/3 tsp Pepper, ground
  • 1/3-2/3 tsp Cayenne pepper (to taste)
  • 1 1/3 tsp Cumin seeds, ground (to taste)
  • 2 tsp Chopped thyme
  • 1/3 Cup Reduced-fat feta cheese
  • 8 Vine-ripened cherry tomatoes
  1. Heat oven to 350°F.
  2. Spray muffin tin cups with non-stick spray. Unroll phyllo dough and cut stacks into 4 widthways, then across the center to create 8 squares. Lay one sheet in each cup, carefully molding it to the inside of the cup.
  3. Spray each dough cup with non-fat cooking spray and repeat layering until you have built up four layers.
  4. Thaw and drain frozen spinach, wring out well by hand.
  5. Gently whisk together eggs and egg substitute.
  6. Add the spinach, peppers, jalapeno, onion, garlic, salt and seasonings and whisk well.
  7. Fill the cups with the egg mixture. Make sure the mixture is evenly distributed between the cups. Each cup should be almost full.
  8. Sprinkle feta into each cup and top with one cherry tomato.
  9. Bake for 20 minutes, testing with a knife to make sure the eggs are set in the middle.
  10. Remove from oven and cool slightly before removing from muffin tin.
  11. Can be stored in a tightly sealed container in the refrigerator for 5-7 days.

Servings: 8

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Nutrition Information

Serving size: 1 serving
Percent daily values based on a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.
Amount Per Serving
Calories 118.85
Calories From Fat (40%) 47.81
% Daily Value
Total Fat 5.00g 8%
Saturated Fat 1.41g 7%
Cholesterol 72.58mg 24%
Sodium 337.61mg 14%
Potassium 247.86mg 7%
Carbohydrates 8.53g 3%
Dietary Fiber 1.31g 5%
Sugar 0.95g
Sugar Alcohols 0.00g
Net Carbohydrates 7.21g
Protein 8.62g 17%

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