Have you ever had filled Tater Tots® rather than potato skins? Tots are baked in muffin tins to make crispy potato cups, which are then stuffed with pulled pork, cheese, BBQ sauce, and sour cream. In addition to being the ideal party food, these bites are a fantastic way to use up leftover pulled pork.
| Prep Time: | 15 mins |
| Cook Time: | 20 mins |
| Total Time: | 35 mins |
| Servings: | 6 |
| Yield: | 6 servings |
Ingredients
- cooking spray
- 1 (10 ounce) package frozen chopped spinach, thawed and drained
- ¾ cup liquid egg substitute
- ¾ cup shredded reduced-fat Cheddar cheese
- ¼ cup diced onion
- ¼ cup chopped green bell pepper
- 3 drops hot pepper sauce (Optional)
Instructions
- Preheat oven to 350 degrees F (175 degrees C). Line a 12-cup muffin pan with foil baking cups and spray with cooking spray.
- Mix spinach, egg substitute, Cheddar cheese, onion, green bell pepper, and hot pepper sauce in a bowl. Divide spinach mixture evenly among prepared muffin cups.
- Bake in preheated oven until a knife inserted into the center comes out clean, about 20 minutes.
- Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced fat cheeses may be used.
Nutrition Facts
| Calories | 69 kcal |
| Carbohydrate | 3 g |
| Cholesterol | 3 mg |
| Dietary Fiber | 2 g |
| Protein | 9 g |
| Saturated Fat | 1 g |
| Sodium | 189 mg |
| Sugars | 1 g |
| Fat | 2 g |
| Unsaturated Fat | 0 g |
Reviews
I love these spinach cups. They’re so convenient and easy to warm up in the microwave. I made them in silicone cups and they didn’t stick to the side of the muffin pan. Yay!
Not generally a big fan of spinach..but this was really good. I did add about a cup of turkey sausage crumbles. It adds about 10 calories per serving but was really good with it !
It’s not bad, but you need to add salt if you don’t use hot sauce. I can see why people said it’s bland. Will be playing around to see what other variations would be good.
I added more peppers, onions and spinach. Easy and good to go
Used fresh spinach and 6 whole eggs. It made 9 muffin cups, so next time I’ll use 8 eggs.
I made these and added 1/3 cup of pork sausage crumbles, used roasted red pepper (diced) and sauted my onion. I didn’t have any muffin cup liners so I used a sprayed 1-1/2 quart casserole and baked it for 30-35 minutes then cut it into 12 small squares. Pretty good for diet food. I calculate 91 calories for 2 small squares by using MyFitnessPal.com.
I used about 8 ounces of spinach instead of 10. This made a nice quick bite to eat before my morning workout. I like them cold or popped in the microwave about 15 seconds.
This is an old S Beach diet recipe. It was bland back then so I made it with some extras such as adding salt/pepper, garlic and onion powder, and because I wanted a little more protien, I added 3 diced slices of Canadian Bacon. Definitely use the tin foil baking cups and cooking spray or they’ll be very sticky with paper!
Loved it. Just added a little bit of salt to it! My 2 year old girl called it “green thing” and she loves it too.
Vegetable Quiche Cups To-Go Haiku: “Fun and convenient. Just didn’t taste like that much. Needed seasoning.” Other than swapping egg substitute for 3 larger eggs, I followed the recipe as directed, and found myself adding considerable amounts of salt, pepper and hot sauce when it came time to eat one. I do love having frozen mini crustless quiche bites for a quick breakfast, but I also want them to be tasty, so if I made this recipe again, I’d tweak around w/ more spices, as well as maybe sauteeing the onion and bell pepper 1st rather than mixing them raw and crunchy into the eggs.
Very good! I used fresh spinach (blanched) and a red bell pepper, otherwise stuck to the recipe. These are perfect to make ahead, cool and store in the frig for a quick on-the-run breakfast during the work week. Thanks!
I made these in mini muffin pans for a relative to freeze for easy, healthy breakfast after having her first child. I used red peppers, spinach, and carrots (shredded in food processor) and no liners. She loved them and requested again next time we visited.
This recipe is from the South Beach cookbook from many years ago. It’s a great go-to breakfast. It’s easy to make, freezes well, and is very satisfying.
I love this recipe – easy, healthy and tasty. I make mine “greek salad style” – Along with the base of eggs and spinach, I use low fat feta cheese, add a tsp of dried oregano, red and green bell pepper and onion. They are tasty and easy – freeze well, and are great heated in the microwave on a slice of whole grain toast. One note: make sure you spray your cupcake pan well, or use foil muffin liners:)
I received this recipe years ago from a Weight Watchers leader. It’s fantastic! You can adjust and play around with the ingredients as you like (I’m not a fan of spinach) You can also make them not-diet-friendly by adding sausage, bacon, ham, other cheeses – I like jalepeno in mine with onion and mexican blend shredded cheese. Plain old pepper and egg are good too. AND they can be frozen – so I grab a couple and head out the door to work, by the time I’m there a min or less in the microwave warms them up and I’m ready to have a healthy breakfast. LOVE this recipe! Thanks for sharing it!
This makes a great low-carb breakfast. I have made these many times in the past. You can make up a batch and store in the fridge for several days..just warm them up in the microwave for a few seconds and you have a quick breakfast. Sometimes I will add some diced ham to them and they can also be made with 3 large eggs instead of eggbeaters.
I did not have egg substitute on hand, I used three extra large eggs instead. I also used regular sharp cheddar. This was okay–edible but bland. If I were to make it again, I would play around with the recipe a bit to make it more flavorful.