Meal Prep Sundays: Mini Spinach & Caramelized Onion Quiche

Ingredients Catherine is our Marketing Coordinator here in the 6 Pack Fitness SF Offices! Catherine has an academic background in Kinesiology Exercise Science and she's pretty bad ass. She came to the team with a passion for cooking and baking, so we asked her to put something together to share! From Catherine: My mom recently decided to get back into eating healthy (a decision I completely support). Following the lead of many friends and family who used Weight Watchers to change their eating patterns, she decided to make the big commitment and join. I was over at her house a few weekends ago while she was meal prepping for the week, and I was introduced to the breakfast zucchini quiche. This last weekend I decided to adapt the Weight Watchers recipe and make some changes to hit the flavors I enjoy, caramelized onions and spinach! Simply add Turkey Bacon and you have a wonderful protein filled breakfast!

Mini Spinach and Caramelized Onion Quiche

Nutritionals per mini quiche (w/o turkey bacon)

Calories- 29 Total Fat- 1.9 G Total Carb- 1.6 g Protein- 1.4 g

Ingredients Needed:

Cooking Spray

¼ cup frozen spinach, defrosted

½ large onion, finely chopped

½ cup shredded parmesan cheese

3 large eggs

¼ cup all-purpose flour

½ Tbsp dried basil

1 ½ Tbsp extra virgin olive oil

1 tsp sugar

½ tsp kosher salt

¼ tsp black pepper

Recipe yields about 24 mini Quiches

Preheat oven to 375 degree F. Coat a 24- hole nonstick mini muffin pan with cooking spray. Spray a non-stick skillet with cooking spray and place the onions in the skillet. Stirring occasionally keep the skillet on Medium to Low heat until the onions resemble a color similar to these€¦ recipe01-2recipe01-3 Add the spinach and combine it with the caramelized onions for about 1 minute. recipe01-4 Combine all the ingredients in one large bowl. recipe01-5 Spoon about 1 tablespoon of the egg batter into each muffin hole. Bake until the mini quiches are golden brown and cooked through, about 15 minutes.


Remove from oven and let quiches cool for a few minutes in the pan. recipe01-7 Remove to a wire rack to cool completely. These make a great snack, too! Enjoy! -Catherine

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