If you are person who is trying to lose weight, planning ahead is key. If you don't plan what you will be having for the day, often it's food on the run which is never a healthy option.
In my experience, breakfast was always difficult.
Cereals never filled me till lunch and making an omelet was time consuming each day. Oatmeal always worked for me, but that can get boring pretty quickly as well. Prepackaged convenient foods (even protein bars!) are never the answer and full of ingredients that you can't even name and they NEVER EVER keep you full for any length of time.
I really appreciate finding a meal that can be made one day, put in the refrigerator, reheated and STILL taste delicious! This recipe passes the reheat test with flying colors!
I came across an egg recipe I found at Heavenly Homemakers so I am spreading the word! I added some delicious spinach and turkey bacon and YUM! I didn't have any heavy cream on hand as the recipe calls for. I did have "Half and Half" creamer that hubby uses for coffee and used that. Worked out just fine!
Kids loved them! I loved them!
This recipe made 12 beautiful little quiches. Having an easy breakfast for my kids that is super nutritious and will carry them over till lunch without complaint is a top priority to me. Having a breakfast free of processed carbs and sugar is EXACTLY what I need to maintain my weight loss goals!
Although I don't currently count calories as I did when I was losing weight, I know how important it was to me then. I needed to count calories to stay accountable. So I've decided to start including that into my recipes for those of you who are currently in that process as well.
Also, when figuring out calories of recipes I am currently using nutrition data.com. There are many other recipe calculators out there, you just have to try them and see what you like. For me, that one is simple to use and when you sign up for free as a member, it also saves your recipes for you.
Additional Notes:
- My original recipe used 12 eggs, ¼ c. cream and a cup of cheese with the bacon. Info is below.
- Use any milk you like: almond, soy etc.
Nutrition Info with bacon
Servings: 12* Calories: 120* Fat: 7g* Fiber: 1g* Carbs: 2g* Protein: 11g* Points+: 3*
Nutrition info without bacon
- 10 eggs, beaten
- ¼ tsp. salt
- ½ c. milk, 1%
- ½ c. low fat shredded cheese
- 2 c. chopped spinach, fresh or frozen
- Optional: 6 slices turkey bacon, chopped
- Preheat oven to 350 degrees.
- If using bacon cook in a saute pan until crisp.
- Add spinach to bacon and heat on low to warm through.
- Spray a 12 cup capacity muffin pan with nonstick cooking spray.
- Whisk egg, salt and milk together in a bowl.
- Evenly distribute bacon and spinach into each muffin cup.
- Evenly add cheese to each muffin cup.
- Pour egg mixture into each muffin tin about ¾ of the way.
- Bake for 25 minutes and enjoy!
REHEATING
*Two on a microwave plate at a time, heat for 45-60 seconds.
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Kristine D
Tasty and great for on the go meals. I added some fresh diced Anaheim chiles and used egg beaters. I look forward to reading more of your recipes.
danielle
My kids would not like the spinach in this...can I omit it and just do egg, cheese and meat...do you think it would stay together or fall apart without another veggie?
Brenda
I've made it without the spinach and it was just fine.
Laura
How would I convert this to make mini muffins (for my 18 month old)
liz b
Finally got around to making these and the family LOVED them . Thank you !!!!!!!!!
Marieke
I was wondering how long these will keep in the fridge? Can I make a batch twice a week and have enough for breakfast every day? They look super great!
Cindy
Nevermind I just found the Points on it.
Sorry was not looking hard enough. lol
Cindy
How many points is each one including the turkey bacon.
I am just getting back on Weight Watchers.
Thanks
Cathy
Did anyone try to freeze these? It's only me and hate to waste because I can't eat them fast enough. BTW I love the baked oatmeal. I made them several different ways and froze them. Then I pull out whichever I am in the mood for. Thanks!
Melissa
Sounds and looks great! What would the nutritional facts be if I only used egg whites and not whole eggs?
Krystal
This was delicious! OMG! Thanks Brenda for another great recipe that my kids and husband love! You're making me one popular cook in my house. 😉
Krystal
Kiley and I are making these rigiht now! Didn't have spinach in the house but steamed up some broccoli and cut it up into small pieces. Be back to let you know how it turned out. Thanks Brenda!
Michelle
I made these last night and they are delicious. I am trying to add this to my weight watchers food journal. Can you tell me how much fiber each one has? Thanks!
Brenda
Just fixed this recipe up a bit! It was one of my first ones posted so I changed a couple of things and nutrition info is up to date!
Michelle
Thank you! They still come up as 3 points on the new PointsPlus program. 🙂
Jackie
What a great idea, especially for hubby to take to work for breakfast! I think I'll give these a try this week!
wendiwinn
wow! those look delish! and perfect for breakfast, lunch, or dinner! or even 2nd dinner...
Brenda
Thanks sweet Jennifer! I read your post and those too sound yummy! Glad you can tweak in substitutions that work for your family!
jennifer
Welcome to Perfectly Natural Family Soaps everyone in the house loved these I hope I did you justice in my blog post enjoy we love you http://www.perfectlynaturalfamilysoaps.com/1/post/2011/11/egg-flower-cup.html
Debby
I made these the day you posted them (Wednesday, I think). We really loved them! They were actually dinner. I have a couple of questions.
1. The cheese did not pour out with the egg mixture, I ended up having to spoon the cheese into the muffin cups after putting the egg mixture in. Did I do something wrong?
2. I ended up with more than 12 muffins (I used a larger ramiken and made a 13th, with just cheese). How many ounces was your bag of frozen spinach? I think I used too much spinach (though it tasted super yummy).
3. Can these be frozen? My daughter is eating the last one now (I put on in the freezer this morning to experiment), but if they freeze well, I could see myself making them weekly for my daughter's breakfasts....
I LOVE your website. Thank you. 🙂
Brenda
Hi Debby,
My frozen bag of spinach was a 16 oz bag, maybe next time use only a third of the bag. My kids just really love the spinach.
As far as the cheese, I just kept stirring it up while pouring into the muffins cups, you could always just pour the egg mixture in and add the cheese to each muffin.
Come to think of it, I did have a little egg mixture left over and probably could have made another muffin with it. An option would be to reduce the amount of cream and try just 1/2 cup instead of 3/4 c. if you don't want more than 12.
Mine have never lasted long enough to freeze, let me know how it goes for reheating.
Thank you!
Debby
Thanks! Yeah, my kidlet loves the spinach too. They didn't really last long enough to freeze, but if they freeze, they could be done in double batches to have frozen ones.
I used a 10oz box of spinach, because I couldn't find a bag, and pulled out about a third of it. Thanks for the great recipe. Going to try the meatloaf recipe this week.
Rachel
Quiche is one of my favorite breakfast foods.. or lunch foods, or dinner foods. lol And it's so easy to make! Thanks for sharing your recipe!
BTW I’ve got a recipe linkup going on! (Blog.TheSingingSparrow.com)
Brenda
Thanks for visiting!
Jennifer
Wow!! they look so good. I am going to work with this idea and try to make a dairy free version I'll let you know how it works out
Brenda
Thanks! Yes, please let me know how it comes out if you do!