quiche cups

I’ve been making these quiche cups since I first started South Beach.  The recipe is loosely adapted from a recipe for quiche cups from the South Beach Diet book but I’ve tweaked and changed them a lot to suit me.  I never really used a recipe or wrote down amounts but I’ve had several people ask for a recipe over the years so I’m finally writing it down.  These make a great, healthy breakfast.

eggs, black beans, cheese, green pepper, turkey bacon, and crushed red pepper

Just so you know, the eggs are the base of the quiche.  As long as you have eggs to “glue” everything together you can add all kinds of other ingredients – spinach, sausage, tomatoes, onions – think of it like a pizza or omelet!  Like I said, I’ve played around with this recipe quite a bit until I found a version that I really like.  I’ve also found that this is a great way to get some veggies in with breakfast.

start with 6 eggs

add cheese

rinse a can of black beans and add to the mixture

chop the green pepper

cook your turkey bacon (I use one of these bacon cooker things that you can use in the microwave that catches the grease)

crumble the bacon

add your seasoning(s) – I used a liberal amount of crushed red pepper (I didn’t measure that part – sorry!)

spray a 12 cup muffin tin

fill with the mixture and bake

now you can start your day with a healthy breakfast!



6 eggs, beaten

1 cup cheese

12 strips turkey bacon, cooked and crumbled

1 can black beans, rinsed

1 green bell pepper, chopped

crushed red pepper


Mix together eggs, cheese, bacon, beans, green bell pepper, and crushed red pepper.  Spray a 12 cup muffin tin with cooking spray.  Divide the egg mixture evenly between the 12 cups.  Bake at 350 for 30 minutes or until quiche cups are solid.  Cool and store in the refrigerator.

Each quiche cup comes to 135 calories.  If you are doing South Beach, these are perfect for Phase 1.  I usually have two for breakfast – two quiche cups contains one egg and two pieces of turkey bacon so that’s a good serving size.  Each morning I grab them out of the fridge and it takes just a minute or two to heat up in the microwave.

I think these are just the greatest things ever!  They don’t take very long to prepare and can be made ahead of time.  They are quick to heat up in the morning so you can have a healthy breakfast without much preparation.  You could even take them with you to work or on vacation as long as there is a microwave nearby.



  1. Julie Swearingen says:

    Caitlin, thanks! This is a great variation on the SB quiche cups, which I’ve made before. I love all of these ingredients. About to start being SB-compliant until Thanksgiving, so I’ll give these a try! JulieS

  2. Ooh, now i’ve made these before (i lost lots of weight on south beach, and then got pregnant and now pregnant again, and need to lose it all again!) Anyway, you’ve opened my eyes to new ideas of things to put in them. Thanks. I will bookmark your blog for ideas come the new year (baby’s due early december!)

  3. These look really good! I remember making something very similar back when we were doing the South Beach diet. Should probably go back on that diet…hmmm! :) Debs – I’m in the same boat as you. Did South Beach, lost a good bit of weight, then got pregnant and then pregnant again! Baby is now almost 6 months so it’s probably time to start doing something! :)
    Thanks for sharing!

  4. I’ve made something similar for years, but have never seen black beans used. I’m going to have to give this a try! Thanks for sharing at WFMW.

  5. I tried it and I like it. I’ll be looking for more recipes from you

  6. Gonna try today!

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