Today was my day off, yay! I started my morning off by relaxing on the couch watching this week’s episode of “The Following” with my big cup of coffee. And then I made some Crustless Quiche Cups for breakfast! Perfectly pre-portioned, low carb and high protein. I made mine in a 6-cup jumbo muffin pan, so if you use a 12-cup muffin pan, be sure to adjust the cooking time.
What you need:
1-2 teaspoons olive oil
2 garlic cloves, chopped
1/4 cup chopped onion
1/3 cup chopped red bell pepper
1/3 cup chopped green bell pepper
1.5 cups liquid egg whites (~8 egg whites)
1/4 cup milk
Thin slices of cheddar cheese (~2 ounces total)
Preheat oven to 350 degrees. Grease your muffin pan using cooking spray and set aside. Heat oil in a medium sized frying pan on low.
Add garlic, veggies, salt and pepper and saute for 8-10 minutes, stirring every few minutes.
While veggies are cooking, whisk together eggs, egg whites and milk.
Divide egg mixture evenly between your muffin cups, and spoon veggies into each cup.
Top with thin slices of cheese
Pop them in the oven for 25 minutes or until the centers are set!
Fat: 9 grams
Carbs: 3 grams
Protein: 16 grams