Vegetable Quiche Muffins at foodious.com

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Vegetable Quiche Muffins

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35 minutes

6 servings

Adjust servings

Yields 12 muffins

dairy-free

(?)

Has dairy from:

cheddar cheese

gluten-free

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

(?)

Not vegan due to:

egg (large)
cheddar cheese

vegetarian

(?)

Not vegetarian due to:

egg (large)

pescatarian

paleo

(?)

Not paleo due to:

cheddar cheese

This recipe has no customizations.

Bon Appétit

This recipe fits right into a balanced diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 5.3% of RDA
• Calories: 10.6% of RDA
• Carbs: 1.7% of RDA
• Fat (total lipid): 24.7% of RDA
• Fiber: 4.0% of RDA
• Fructose: 3.2% of RDA
• Protein: 11.0% of RDA
• Sodium: 39.8% of RDA
• Sugar: 8.2% of RDA

• Vitamin A (IU): 48.3% of RDA
• Vitamin B6: 35.3% of RDA
• Vitamin C: 29.0% of RDA
• Iron: 5.8% of RDA
• Magnesium: 6.3% of RDA
• Manganese: 2.2% of RDA
• Niacin: 2.9% of RDA
• Potassium: 7.0% of RDA
• Zinc: 10.0% of RDA

If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.

MACROS

Carbohydrate

4.70

Calories

213

Fiber

1.11

Iron

1.10

Protein

12.4

Sodium

537

Sugars

2.56

Fat (total lipid)

15.1

INGREDIENTS

Amount

Measure

Adjust

Ingredient

tbsp

olive oil

1/2

whole

white onions

chopped.

1/2

whole

green bell peppers

seeded and chopped.

1/2

whole

red bell peppers

seeded and chopped.

whole

beefsteak tomato

or hothouse tomatoes, chopped.

1/3

cups

salsa

whole

eggs (large)

cup

cheddar cheese

shredded.

1/2

tsp

salt

1/2

tsp

ground pepper

1/2

cups

unsweetened almond milk

can use any milk of choice or half and half.

1/3

cups

parsley (fresh)

chopped.

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PREPARATION

Preheat oven to 350 degrees F.

Lightly oil a muffin tin with olive oil.

PREPARING THE FILLING

In a large bowl beat 6 eggs. Stir in half and half.

In a large skillet, over medium heat, add oil.

Then add onions and bell peppers and cook for about 5 minutes or until soft.

Remove from heat. Add to egg mixture.

Add tomato and salsa to egg mixture.

Lastly add ⅔rd cup Cheddar cheese and salt and pepper.

Pour egg mixture into each muffin tin about ⅔rd full. Sprinkle the remaining shredded cheese on top of each egg muffin.

BAKING THE MUFFINS

10.

Bake in a preheated oven for about 18 to 20 minutes.

11.

Sprinkle with chopped parsley and serve immediately.

NOTES, TIPS, TRICKS, HINTS, ETC:

Refrigerate for up to 3 or 4 days.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 213

Protein 12.4 g

Carbohydrates 4.70 g

Iron 1.10 mg

Fiber 1.11 g

Calcium 53.4 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.