Spinach and Bell Pepper Quiche Cups (Crustless)

Breakfast can frequently be a time of day where we have a lot of carbs and fat, but run low on protein. Having these veggie quiche cups on hand can help you get your protein easily.

½ medium onion, diced
½ bell pepper, diced
2 tsp. garlic, minced
1 medium tomato diced
2 cups spinach or kale
7 eggs, beaten
⅓ cup milk
⅓ cup all-purpose flour, unbleached
½ tsp. sea salt
½ tsp. black pepper, freshly ground
½ cup cheddar or Parmesan cheese, freshly shredded

Preheat the oven to 350°F (180°C/160°C fan, Gas Mark 4). Spray your muffin pan with olive oil spray.

Heat some olive oil in a pan on medium-high heat and sauté the onions, garlic and salt for 5 minutes. Add the bell pepper and tomato and sauté for another 5 minutes. Add the spinach and cook for 1 minute. Remove the veggies from the heat and set aside.

Meanwhile, in a large bowl, whisk the eggs, milk, flour, salt and pepper until smooth.

Add the cooked vegetable mixture and cheese to the egg mixture and mix it all together.

Pour into the muffin pan and bake for 25-30 minutes.

Makes 6 quiche cups.