Having a hard time getting protein in the morning? I start every morning with some sort of quiche, filling easy and yummy. I bake this once a week and cut into six slices. I put each slice in a baggie or wrapped in foil, perfect for a ready-in-a-flash breakfast. My doc says 1 egg a day is perfectly fine. My recipe works out to 0.67 eggs per day.
Base recipe:
4 eggs
2 egg whites
1 cup 2% cottage cheese
1/4 cup parmesan, grated
This works out to 108 cal, 5.4g total fat, 12.8g protein, 2g carb per serving.
Sausage Quiche
4 eggs
2 egg whites
1 cup 2% cottage cheese
1/4 cup parmesan, grated
1 tsp garlic powder
1/2 tsp paprika
1 pkg (9oz) Jimmy Dean's precooked turkey sausages
In a food processor, puree eggs, whites, cheeses, spices, and season with a little salt and pepper. Dice sausage and arrange in a greased pie plate or baking dish. Pour egg mixture over and bake for 30-40 minutes in a 350° oven or until center is set and a toothpick comes out clean (depending on whether you're using metal, glass, nonstick bakeware). Makes six servings.
195 cal, 11g fat, 20.6g protein, 3g carb
Ham and Cheddar Quiche
4 eggs
2 egg whites
1 cup 2% cottage cheese
3 oz cheddar, grated
1 tsp mustard powder
1/4 cup scallions, sliced
8oz ham steak
In a food processor, puree eggs, whites, mustard, and season with a little salt and pepper. Dice ham and arrange in a greased pie plate or baking dish. Add scallions and cheddar in an even layer. Pour egg mixture over and bake for 30-40 minutes in a 350° oven or until center is set and a toothpick comes out clean (depending on whether you're using metal, glass, nonstick bakeware). Makes six servings.
243 cal, 15g fat, 22.6g protein, 4.5g carb
Tuna Casserole Quiche
4 eggs
2 egg whites
1 cup 2% cottage cheese
1/4 cup parmesan, grated
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 cup scallions, sliced
6oz can tuna, drained and pressed to remove water
In a food processor, puree eggs, whites, spices, parmesan, and season with a little salt and pepper. Arrange tuna in a greased pie plate or baking dish. Add scallions in an even layer. Pour egg mixture over and bake for 30-40 minutes in a 350° oven or until center is set and a toothpick comes out clean (depending on whether you're using metal, glass, nonstick bakeware). Makes six servings.
207 cal, 13g fat, 21.6g protein, 2.4g carb
* can sub salmon, add 1tsp dill to make Salmon Quiche, nut. info will be similar
Tomato Bacon Quiche
4 slices bacon, center cut
1 cup cherry tomatoes, halved
4 eggs
2 egg whites
1 cup 2% cottage cheese
1/4 teaspoon salt
1/4 teaspoon garlic powder
Dash pepper
4 ounces Monterey Jack cheese, shredded
Cook bacon until crisp. Drain off all fat from pan. Add tomatoes and saute for 3-5 minutes until they begin to lose their shape and get soft. Sprinkle in salt and garlic powder. In a food processor, puree eggs, whites, cottage cheese. Arrange cheese in a greased pie plate or baking dish. Add bacon and tomatoes in an even layer. Pour egg mixture over and bake for 30-40 minutes in a 350° oven or until center is set and a toothpick comes out clean (depending on whether you're using metal, glass, nonstick bakeware). Makes six servings.
212 cal, 14g fat, 15.8g protein, 2.5g carb
I have plenty more options ive made in the past: Mexican quiche, with 5oz soy chorizo, 6oz canned chopped green chiles, and 3 oz pepper jack, and 1 tsp chipotle powder. Chicken Gorgonzola quiche, with 6oz roasted chicken, 3 oz gorgonzola or other blue cheese. Bacon Mushroom and Broccoli, with 3 slices bacon, 8 oz mushrooms (saute first in 1.5 tsp of bacon fat), and 1 cup chopped broccoli. Cajun, with 6oz chicken andouille sausage and 1 1/2 cups fire roasted peppers, smoked paprika. Have fun with it -- whatever you'd like in an omelette would be great in a quiche.
Finally, one that doesnt exactly follow the format, but its super delicious:
Pizza Quiche
4 eggs
2 egg whites
3 ounces cream cheese, whipped
1/3 cup half and half
1/2 teaspoon italian seasoning
1/4 teaspoon garlic powder
2 T parmesan, grated
4 oz pizza sauce
3 oz turkey pepperoni, diced
4 oz mozzarella cheese, shredded
2 T black olives, chopped
Beat together cream cheese and eggs till smooth. Add cream, spices, and pizza sauce. Spray a 9-inch or larger glass baking dish with cooking spray. Put the pepperoni and olives in pan, then pour egg mixture over. Evenly sprinkle mozzarella cheese on top. Bake at 375 degrees for 30 minutes or until eggs are set.
249 cal, 18g fat, 15.2g protein, 4.6g carb
All of these recipes can be made with EggBeaters, but I'd recommend using at least 2 whole eggs, so it will set up nicely and have good flavor.
Wishing you a Happy, Full Breakfast
~Dama