Veggie Quiche Cups

By Melinda D. Maryniuk, MEd, RD, CDE

Makes 12 servings. 


8 eggs

½ cup milk (milk of choice)

¼ tsp salt and ¼ tsp pepper (or as desired)

4 cups fresh spinach

1 cup fresh mushrooms, sliced

½ small white onion, chopped

½ cup grated cheese (we used low-fat cheddar)


Heat oven to 350°. Sauté the veggies together in a non-stick pan until spinach is wilted.  In a muffin pan sprayed with non-stick spray or silicone cupcake liners, distribute the veggie mixture evenly between the 12 cups.  Whisk the eggs, milk, salt and pepper together and pour into the cups. Sprinkle the cheese evenly on top and bake until set and lightly browned, about 15-20 minutes.  

1 serving = 0 carbs, 6g protein, 9g fat, 52 calories 

Health Note: Talk to your doctor or diabetes educator about how many grams of fat you should eat each day. Especially if you have high cholesterol, keeping your saturated fat intake to what your doctor or educator has suggested is very important for overall health. Feel free to make adjustments to the recipe to make it right for your body and remember – keeping your portions sensible is the key to good health and good diabetes control.


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