Mini Egg White Cups with Veggies
Equipment
- Sauté Pan
- Bowl
- Muffin pan
- Parchment paper muffin cups
Ingredients
- 1 Tbsp olive oil
- 2 cups fresh spinach
- 2 stalks green onion chopped
- 8 mushrooms sliced
- 1 1/2 tsp Italian Seasoning
- 8 egg whites
- 1/4 cup Parmesan cheese grated or shredded (Optional, but used in nutrition analysis)
- 6 cherry tomatoes sliced in quarters
Instructions
- In a pan, add olive oil and sauté green onions and mushrooms on medium-low heat for about 3-5 minutes. Add Italian Seasoning and mix into sautéed mushrooms and onions. Then add spinach and cook for an additional 2 minutes on low-heat. Place sautéed vegetable aside.
- Separate eggs using only the egg whites. In a bowl, whip egg whites with a fork until there are foamy bubbles.
- Place parchment paper muffin cups into muffin baking pan. Pour about 1/4 cup egg white into muffin pan, about halfway full. Scoop one spoonful of sautéed veggies into each cup (use a teaspoon). Optional: sprinkle Parmesan cheese on top of each mini quiche followed by a couple of tomato slices.
- Bake at 350°F for about 20-30 minutes. Quiche tops should become golden brown. Remove from oven. Let cool 5 minutes and remove parchment paper. Place on serving dish and serve!
Notes
Storage
These freeze great and can be reheated in the oven or microwave.
Nutrition
Serving: 6egg cupsCalories: 112kcalCarbohydrates: 4.2gProtein: 7.7gFat: 7.1gSaturated Fat: 2.1gCholesterol: 128mgSodium: 270mgPotassium: 427mgFiber: 2.4gVitamin C: 20mgCalcium: 112mgIron: 3mg