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Quick Quiche

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Quick Quiche

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Course: Breakfast
Cuisine: American
Keyword: Quick Quiche
Servings: 6
Calories: 220kcal

Ingredients

  • 1 none cooking spray
  • 8 ounce turkey sausage
  • 1/4 medium onion
  • 1/2 medium bell pepper, red
  • 1 cup, pieces or slices mushrooms, white
  • 1 teaspoon olive oil
  • 1 ounce Swiss cheese
  • 1/8 teaspoon black pepper, ground
  • 5 large egg
  • 3 large egg white
  • 1 cup milk
  • 1 cup spinach

Serve With

  • 2 cup grapes

Instructions

  • Preheat oven to 325 degrees F. Spray muffin tin with cooking spray.
  • Heat a non-stick skillet over medium, add sausage and cook until no longer pink; stirring to break up pieces.  Remove from skillet.
  • Chop onion, pepper and mushrooms; add oil to skillet used for sausage and allow to heat.  Add chopped vegetables and cook until softened, approximately 6-7 minutes.
  • Add vegetables to meat along with cheese and pepper; stir together and set aside.
  • Whisk eggs and milk in a bowl; place a small amount of spinach into each muffin tin, pour eggs evenly into muffin tins over spinach, top off with sausage mixture.  Bake for 20-25 minutes, until the tops begin to brown.
  • Serve with grapes.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!

Nutrition

Calories: 220kcal | Carbohydrates: 14g | Protein: 18g | Fat: 11g | Saturated Fat: 4g | Cholesterol: 191mg | Sodium: 340mg | Fiber: 1g | Sugar: 11g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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