Petite Crust-less Quiche

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olive oil spray

1 tbsp olive oil

1/2 medium onion, diced

1/3 cup chopped bell pepper

2 garlic cloves, crushed

1 medium tomato, diced

6 oz turkey ham

2 cups baby spinach

5 large whole eggs, beaten

4 large egg whites

1/3 cup fat free milk (or milk of choice)

1/3 cup gluten free all-purpose flour

1/2 tsp salt

1/8 tsp black pepper

3 oz goats’ cheese


1. Preheat oven to 350°F. Spray a nonstick muffin pan with olive oil spray.

2. Heat the oil in a large non-stick skillet over medium heat. Sauté onions and salt for 5 minutes, until soft, add bell peppers, garlic, tomato, turkey ham sauté for another 5 to 7 minutes. Add spinach and cook until wilted, about 1 minute. Set aside.

3. Meanwhile, in a large bowl, whisk the eggs, egg whites, milk, flour, salt and pepper until smooth. Add the cheese and cooked ham mixture to the bowl and mix well.

4. Pour into the prepared muffin pan and bake for 28 to 30 minutes, or until firm.

Bon Appetit!

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