Easy Spinach Artichoke Quiche Cups
These Spinach Artichoke Quiche Cups deliver 9g protein and 116 calories per serving, functioning as a low-calorie snack or breakfast component. Batch-preps 12 servings on the stovetop, creating individually portioned options that last throughout the week. Built for people managing calorie intake while maintaining some protein across multiple eating occasions.
Ingredients
- •Artichoke Hearts, Canned, Drained
- •Spinach
- •Egg, Whole, Large(250g)
- •Mozzarella Cheese(180g)
Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.
- •Whole Milk(160g)
- •Yellow Onion(120g)
- •Parmesan Cheese(60g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Garlic(120g)
- •1/4 teaspoon salt
- •1/4 teaspoon pepper
Instructions
- 1Preheat oven to 350 degrees F. Prepare 12 baking cups by either spraying them liberally with cooking spray, or lining them with paper liners.
- 2Stir all ingredients together in a large mixing bowl until combined. Portion the mixture into the 12 prepared baking cups so that they are all nearly full.
- 3Bake for about 20 minutes, or until the eggs are set and a toothpick inserted in the middle of the quiche comes out clean. Serve immediately.
Nutrition — Per Serving
116
calories
9g
protein
6g
fat
- Carbohydrates
- 6g
- Saturated fat
- 3.2g
- Sodium
- 220 mg
- Dietary fiber
- 0.4g
12 servings per batch · ~74g each
Macro data sourced from USDA FoodData Central
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How much protein do Easy Spinach Artichoke Quiche Cups have per serving?
Each quiche cup provides 9g of protein at 116 calories with 6g fat and 6g carbs. These are low-protein, low-calorie portions designed as snacks rather than full meals.
How long does Easy Spinach Artichoke Quiche Cups take to prep?
Quick prep status yields 12 servings, making this one of the highest batch-count recipes on PrepForge for a single cooking session. You can prepare two weeks worth of snack portions in one stovetop cooking run.
Is Easy Spinach Artichoke Quiche Cups good for fat loss?
At 116 calories and 9g protein per cup, these are ideal fat-loss snacks for between-meal hunger control without derailing a calorie deficit. The minimal carb content at 6g makes them compatible with low-carb or keto approaches.
