Low-Carb Breakfast Quiche

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Traditionally the quiche is a French pastry dish high in carbs and fat. My high-protein version is much lower in both yet still provides you with a balanced amount of breakfast energy to fuel you for your workout – while tasting amazing of course!   

Prep time:  8mins            Cooking time:  20mins

Here’s what you need:

  • Low-fat Turkey meat                 150g 
  • Spinach                                     2 cups
  • Red pepper (chopped)              ¼ cup
  • Onion (chopped)                      ¼ cup
  • 6 large egg whites
  • 2 whole large eggs
  • Low-fat swiss cheese                ¼ cup
  • Garlic                                      3 cloves
  • Cinnamon                                ¼ tsp
  • Salsa                                      ½ cup
  • Olive oil spray

 (Servings: 2 small/12 quiche muffins)


Preheat the oven to 200° C. Add all ingredients to a blender except the salsa. Blend well on low. Lightly coat a non-stick muffin tray with spray. Evenly distribute mixture into each muffin cup, filling each half way. This will allow room for the mixture to rise when baking. Avoid using the foam and try to distribute the liquid, cheese, meat and vegetables evenly. Bake until egg is cooked all the way through (approximately 20mins). Remove from oven and cool. They will shrink, but don’t worry. To remove quiches from muffin cups, slide spoon along entire circular muffin cup edge and then lift. Serve with salsa and enjoy!

Nutritional Analysis (1 serve): 284 calories, 8g Fat, 16g Carbs, 4g Fiber and 37g Protein.


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