Yield: 4-6 servings (see notes)
4 servings 2 Better Balance Bites/Blue Points
Calories 271 Fat 11.2g Carbs 14.4g Fiber 1.4g Protein 27.5g
6 servings 2 Better Balance Bites/Blue Points
Calories 181 Fat 7.5g Carbs 9.6g Fiber 0.9g Protein 18.3g
Ingredients
· Cooking spray
· 6 large eggs (see notes)
· 1 1/2 cups almond milk
· 1 tsp minced garlic (about 1 clove)
· 1/3 cup flour (see notes)
· 1 tsp baking powder
· 1/2 tsp dried thyme (see notes)
· 1/2 teaspoon salt
· 1/4 teaspoon black pepper
· 6 oz deli-style ham, diced (see notes)
· 1 cup shredded fat-free cheddar (see notes)
· 1 cup canned or thawed frozen chopped spinach, squeezing out excess liquid (see notes)
· 1 small onion, diced, about 1/2 cup (see notes)
Directions
1. Position an oven rack in the middle of the oven and preheat to 400° F. Coat a 9 1/2-inch pie plate with cooking spray.
2. Break up the eggs with a whisk, then thoroughly whisk in the almond milk and garlic.
3. In a small bowl, combine the flour, baking powder, thyme, salt, and pepper. Sprinkle it over the egg mixture as you continuously whisk until well combined. There will likely be very small lumps of flour, but that is fine.
4. With a spoon or spatula, stir in the ham, cheddar, spinach, and onion.
5. Pour the mixture into the prepared pie plate. Bake until the top is golden brown and the center is set, 35-40 minutes. The quiche will puff in the oven but deflate as it cools.
6. Transfer to a wire rack to cool for at least 15 minutes. Slice and serve.
Notes
· If you prefer to make this into 8 servings, each would be only 1 bite/point.
· At the time of this writing (Jan 2023) eggs have gotten quite expensive. If you’d like, you could reduce the eggs to 4 and substitute 1/2 cup of nonfat Greek yogurt for the other 2.
· In place of the flour, you could use a pancake mix or a non-wheat flour.
· If you’d prefer to use fresh thyme, you will need twice as much since dried herbs are more concentrated in flavor.
· You can use other herbs of your liking in place of the thyme.
· I used Hillshire Farms Ultra-Thin Black Forest Ham. You could replace the ham with 6 oz. of any other cooked meat you prefer (which may alter the bites/points) OR with 6 slices of center-cut bacon, cooked and chopped into small pieces.
· You can change up the cheese to whatever you like or have on hand. If you’d like to use feta, I would reduce it to about 1/2 to 3/4 cup since that flavor can be strong.
· Use any veggies you like or have on hand. Leftover veggies work great here. Just make sure to use 1 cup and drain any excess liquid before adding it to the eggs.
· You can change up the onions for similar veggies, like peppers, mushrooms, or a combination. Just don’t add much more than 1/2 cup.
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