It used to be saying that ‘real men don’t eat quiche’ but couldn’t be further from the truth these days as we are a nation of educated individuals, whose gender is not a barrier where good food is concerned.

Believe me when it comes to low fat or diets, we eat anything that is nutritious, delicious and helps us keep on track if we are trying to stay fit and healthy. So without fail I am giving you this fabulous quiche recipe, for you to serve to yourself, your loved ones if you want to, as it ticks all of the above boxes and will be a great addition to your slimming recipe portfolio.


1 tablespoon oil
1 red pepper chopped
1 green pepper chopped
1 medium onion chopped
2 good handfuls Baby Spinach
200g button mushrooms chopped
200g low fat grated cheddar
1 clove garlic minced
Salt & Pepper to taste
4 whole eggs
4 egg whites



Preheat oven to 180 degrees C.
Grease a standard non stick 12 hole muffin tray with cooking spray and set aside.
Heat a large non stick pan over medium heat.
Once hot, add in oil, red pepper, green pepper, and onion. Cook for 5-7 minutes, or until peppers are tender.
Add in spinach and mushrooms and cook for an additional 2 minutes.
Add in minced garlic. Season with salt and remove from heat.
Whisk together the eggs and egg whites in a large jug.
Stir in cooked & slightly cooled vegetables along with the cheese
Pour the egg/veggie mixture evenly into the prepared muffin tray.
Bake for 15-20 minutes, or until firm to the touch.


Leftovers can be stored in an airtight container in the fridge for about 4 days. Can also be frozen and simply reheated in the microwave.

Of course you can experiment with the ingredients with some lean ham or bacon or even more vegetables.

Follow and Like us on Facebook
Follow us on Instagram
Follow us on Twitter

Pin It on Pinterest

Share This

Share this post with your friends!