This is the perfect appetizer, breakfast, or snack for people on the go who want to limit their intake of refined carbohydrates without sacrificing taste and eating pleasure.

Crustless, filled with flavor, and open to variation, these quiche cups are great to freeze and reheat in the microwave, too!

Only 77 calories per quiche, but with 9 grams of protein.

INGREDIENTS

1 10-ounce package frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup reduced-fat shredded cheese
1/4 cup diced green bell peppers
1/4 cup diced onions
3 drops hot-pepper sauce (optional)

1. Preheat oven to 350F. Microwave the spinach for 2 1/2 minutes on high. Drain excess liquid.

2. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.

3. Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350F for 20 minutes, until a knife inserted in the center comes out clean.

Makes 12 individual quiches.