Active time: 15 minutes Total time: 30 minutes
Got a glut of frozen vegetables on hand? Try making these quick and easy egg bites. The recipe is adaptable — use frozen peas, cauliflower, carrots, corn, edamame or green beans but keep the ratio of eggs-to-vegetables the same. To prevent the bites from sticking, preheat a non-stick muffin tin before adding the ingredients.
Use-What-You-Have Crustless Quiche
- 2 1/4 cups (218g) frozen vegetable mix (such as cauliflower, broccoli and carrots)
- 1/2 cup (85g) brown rice, cooked
- 1/2 cup (57g) grated cheddar or other cheese
- 8 large eggs
- 1/4 teaspoons salt
- 1/8 teaspoon pepper
- 1/4 teaspoon granulated garlic powder
- 1/4 teaspoon onion powder
Place a non-stick 12-well muffin pan in the oven and preheat to 425°F (218°C).
Finely chop the vegetables and toss together with the rice, half the cheese and bacon in a medium bowl. In a large measuring cup or medium bowl with a spout, whisk together the eggs, salt, pepper, garlic powder and onion powder.
Remove the muffin tin from the oven, spray the wells with cooking spray, and quickly divide the vegetable mixture equally among the wells. Pour the egg mixture over the vegetables and bake until a butter knife inserted into the center of a muffin comes out without liquid egg clinging to it, about 15 minutes.
Remove the pan from the oven run a butter knife around the edges of the wells to release the egg bites. Serve immediately or cool completely in the refrigerator before storing the bites in an airtight container in the refrigerator for up to five days or in the freezer for up to three months.
To reheat refrigerated egg bites, bake in a 350°F (180°C) oven until heated through or microwave on high for 1 1/2 minutes. To reheat from frozen, microwave the frozen egg bites in a microwave on 50% power for 1 1/2 minutes. Flip over and microwave on 100% power until heated through, about 1 minute more.
Nutrition bonus: One serving of these portable bites supplies you with a quarter of the protein you need in a day.
Serves: 12 | Serving Size: 2 egg bites
Nutrition (per serving): Calories: 173; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 259mg; Sodium: 290mg; Carbohydrate: 9g; Dietary Fiber: 1g; Sugar: 1g; Protein: 12g