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Mini Ham and Egg Quiches

Mini Ham and Egg Quiches
Mini Ham and Egg Quiches
This healthy recipe comes from NDSU Extension Service.


  • 5 eggs, slightly beaten
  • 1/2 c. reduced-fat sharp cheddar cheese, shredded
  • 1/2 c. low fat cottage cheese
  • 3 ounces frozen spinach, defrosted, water squeezed out and roughly chopped
  • 1/4 c. green or red bell pepper, diced.
  • 2 Tbsp. green onions, chopped
  • Pepper to taste
  • 12 slices reduced-sodium ham or foil muffin tin liners



  1. In a bowl, combine all ingredients (except ham slices) and stir well
  2. If using ham slices, spray muffin tin with nonstick spray and place one piece of ham in each well to form a bowl. Note: if using large slices of ham, cut to fit tin well size. If using foil muffin liners, spray the inside of the liners with nonstick spray.
  3. Evenly divide egg mixture among the 10 to 12 muffin wells (about 1/4c. each)
  4. Bake at 350 F for 20 minutes

Makes 12 servings.

Per Serving: about 110 calories, 4.5 grams (g) of fat, 1 g carbohydrate, 16 g protein and 550 mg sodium

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