Low-Carb Crustless Quiche With Cheese, Mushroom, Spinach, and Egg Whites
Quiche is a baked flan that is made with eggs with savory fillings such as cheese, meat, seafood, or vegetables. It is a popular brunch recipe that also works well for breakfast or lunch. Recently, I've been watching my carb intake, so I decided to make a crustless version of this recipe. The recipe is also quite versatile in the sense that you can substitute any vegetable or filling you prefer. Simply follow my procedure below. Enjoy!
Ingredients
- 2 egg whites
- 2 tablespoons water spinach, chopped
- 2 tablespoons tomato, small diced
- 2 tablespoons cheese, grated
- 1 tablespoon onion, small diced
- 1 tablespoon mushroom, chopped
- 1 tablespoon milk
- salt
- pepper
- cooking oil, for lining the muffin pan and for cooking the ingredients
Utensils
For Preparation:
- 1 medium bowl
- 1 small bowl
- 1 medium plate
- 1 small plate
- measuring spoon
- chopping board
- knife
- grater
- fork
For Cooking:
- pan
- cooking spoon
- muffin molder or any similar molders
Cook Time
Prep time: 15 min
Cook time: 20 min
Ready in: 35 min
Yields: 2 servings
Instructions
- Heat small amount of oil in a pan. Add onions and tomatoes.
- Add mushrooms and spinach.
- Season with salt and pepper. Mix then set aside.
- Whisk egg whites, cheese, and millk in a bowl. Season with a little bit of salt and pepper. Set aside.
- Pre-heat oven to 180 °C.
- Arrange silicon muffin cups or line muffin molder with oil.
- Scoop 1/4 tablespoon of the vegetable mixture per section of the muffin molder. Followed by 1/2 tablespoon of egg white mixture.
- Do step # 6 twice or until all the mixture are put into the muffin molder.
- Cook the quiche for about 20 minutes or until cooked.
- Once cooked, remove it from the moulder.
- Serve immediately.
Tips and Techniques
- Line muffin molder with oil to avoid the mixture from sticking.
- Add any vegetables you prefer.
- Choose any cheese you want.
- Replace oil with butter when sauteeing the vegetables to make it tastier.
- Use any available molders (such as ramekins or ceramic bowls) you have at home.
More Breakfast Egg Recipes
- How to Make a Spicy Sardine Omelet
Have you ever tried a sardine omelet for breakfast? Enjoy this simple yet nutrient-packed morning meal today. - How to Cook Poqui Poqui: A Filipino-Inspired Dish
Do you enjoy eating scrambled eggs? Try this healthy version of poqui poqui, a popular regional dish from the northern part of the Philippines.
Questions & Answers
© 2018 Dred Cuan
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