Easy Breakfast Quiche Cups

breakfast quiche cupsIt is the “Blue” table’s turn to bring breakfast foods for the MOPS meeting tomorrow.  We had  enough breads and such so I was asked to bring an egg dish.  I decided to make quiche cups!

This recipe is based on one in the original South Beach Diet book, but I’ve changed it a bit and increased the quantities for a total of three dozen mini quiches.

  • 2 bags (16 oz. each) frozen chopped spinach
  • 1 large red bell pepper, diced
  • 1 small yellow onion, diced
  • 1 lb. diced ham
  • 2 1/2 cups Mexican Blend shredded cheese
  • 1 carton (32 oz.) egg substitute
  • foil cupcake liners (do not use liners if you plan to freeze)

Preheat oven to 350°. Fill muffin tins with foil cupcake liners and spray them with non-stick spray. Mix all ingredients and divide evenly amount 36 muffin tins.  Bake for 20-25 minutes or until eggs are set.  A butter knife inserted into the center should come out clean.

These can be frozen in gallon size zipper freezer bags and stored for a month in the freezer. To reheat place one quiche (without foil liner!) in microwave and heat for about 1 minute on high. I have a very powerful microwave, and microwaves vary, so check that it is heated through and adjust cooking time if needed.


Use low-fat shredded cheese to make it a South Beach “legal” breakfast for Phase 1 or Phase 2.  Non-South Beachers can substitute crumbled bacon or sausage for the ham, if desired.


One thought on “Easy Breakfast Quiche Cups

  1. Those look yummy, I’ll have to look up that recipe. I made a wonderful broccoli and cheese souffle this week; something I hadn’t made in years!!


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