Lap Band Recipe of the Week
Vegetable Quiche Cups To Go

These vegetable quiche cups are one of my favorite recipes! I'm constantly recommending them because they can be made in bulk and frozen.

If you're in a pinch for a quick meal, all you have to do is take one or two out of the freezer and reheat in the microwave. Voila! A quick, filling, high protein meal or snack!


  • 1 package (10 ounces) frozen chopped spinach
  • 3/4 cup liquid egg substitute
  • 3/4 cup shredded reduced-fat cheese
  • 1/4 cup diced green peppers
  • 1/4 cup diced onions
  • 3 drops hot-pepper sauce (optional)


  1. Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
  2. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
  3. Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Bake at 350F for 20 minutes, until a knife inserted in the center comes out clean.

Any combinations of appropriate vegetables and reduced-fat cheeses may be used. You can even keep it as simple as combining egg substitute and salsa if you don't want to mess with chopping vegetables!

Serves 6. Serving size = 2 muffins.

Per serving: 77 calories, 9 grams protein, 3 grams carbohydrates, 3 grams fat, 2 grams saturated fat, 160mg sodium, 10 mg cholesterol, 2 grams fiber

Recipe from The South Beach Diet by Arthur Agatston, M.D.

Alternative serving suggestions:

  • Heat 1-2 Vegetable Quiche Cups, crumble, and serve wrapped in a corn tortilla. Top with salsa.
  • In a small pan, crumble 1 Vegetable Quiche Cup and 1 Morningstar Farms Sausage Patty. Continue to cook until heated through. Serve with 1/2 - 1 portion of fruit.

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