Cupcake Quiche Recipe

Image serving size is indicative only. Follow serving size instructions and method on your recipe.

Nutritional Information

Per Serve *
Per 100g

Calories	243 Cal
Protein	18.9g
Fat Total	10.1g
Fat Saturated	4.8g
Carbohydrates	20.4g
Sugars	4.5g
Sodium	764.8mg
Dietary Fibre	2.6g
* This recipe has 2 serves.
High in Protein Protein is used by the body to build, grown, repair and maintain every part of your body. When we start exercising our body requires extra protein to help repair the muscle damage we cause (this is good damage!) and to grow new muscle. Ladies you need 45-60g protein per day. Blokes, you need more, approximately 65-80g per day. Muscle is like an engine, it burns through energy (Calories) - so the more muscle we have the more energy we burn. Stock up on high protein meals (15g protein per serve) and snacks (5g protein per serve) after a hard training session. Protein also helps keep you feeling fuller for longer, so try to include some in every meal.
High in Carbohydrates Carbohydrates are the primary source of energy for your body. Our body needs carbohydrate for brain function, red blood cell health and to burn fat! Carbohydrates are found in breads & cereals, rice, pasta, starchy veggies such as potato, fruit & dairy foods. When choosing foods that contain carbohydrates consider the ingredients. For example, if a breakfast cereal contains dried fruit, it should have a slightly higher sugar level that one that does not. Choose grainy breads- the more grains you can see the better and look for Low GI (Glycemic Index) foods as these will provide you longer lasting energy and will help keep you feeling fuller for longer. Note not all foods have been tested nor display their Glycemic Index. A high carb meal contains at least 70g carbs per serve and a high carb snack, 20g or more. For those looking for a low carb option, a low carb meal contains 40g or less carbs per serve and a snack contains 15g or less carbs per serve.

Calories	115 Cal
Protein	8.9g
Fat Total	4.7g
Fat Saturated	2.2g
Carbohydrates	9.6g
Sugars	2.1g
Sodium	359.6mg
Dietary Fibre	1.2g
* This recipe has 2 serves.
High in Protein Protein is used by the body to build, grown, repair and maintain every part of your body. When we start exercising our body requires extra protein to help repair the muscle damage we cause (this is good damage!) and to grow new muscle. Ladies you need 45-60g protein per day. Blokes, you need more, approximately 65-80g per day. Muscle is like an engine, it burns through energy (Calories) - so the more muscle we have the more energy we burn. Stock up on high protein meals (15g protein per serve) and snacks (5g protein per serve) after a hard training session. Protein also helps keep you feeling fuller for longer, so try to include some in every meal.
High in Carbohydrates Carbohydrates are the primary source of energy for your body. Our body needs carbohydrate for brain function, red blood cell health and to burn fat! Carbohydrates are found in breads & cereals, rice, pasta, starchy veggies such as potato, fruit & dairy foods. When choosing foods that contain carbohydrates consider the ingredients. For example, if a breakfast cereal contains dried fruit, it should have a slightly higher sugar level that one that does not. Choose grainy breads- the more grains you can see the better and look for Low GI (Glycemic Index) foods as these will provide you longer lasting energy and will help keep you feeling fuller for longer. Note not all foods have been tested nor display their Glycemic Index. A high carb meal contains at least 70g carbs per serve and a high carb snack, 20g or more. For those looking for a low carb option, a low carb meal contains 40g or less carbs per serve and a snack contains 15g or less carbs per serve.

6 Serves
25 min prep time
35 min cooking
243 Cal / serve

Traditional quiche can be a calorie killer so this tasty crustless version is a much better option.

Delicious and nutritious foods and recipes from Michelle Bridges 12WBT. Designed by 12WBT team of experts to be healthy, budget-friendly and easy to make.

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Asparagus & Tuna Salad

Image serving size is indicative only. Follow serving size instructions and method on your recipe.

Calories	243 Cal
Protein	18.9g
Fat Total	10.1g
Fat Saturated	4.8g
Carbohydrates	20.4g
Sugars	4.5g
Sodium	764.8mg
Dietary Fibre	2.6g
* This recipe has 2 serves.
High in Protein Protein is used by the body to build, grown, repair and maintain every part of your body. When we start exercising our body requires extra protein to help repair the muscle damage we cause (this is good damage!) and to grow new muscle. Ladies you need 45-60g protein per day. Blokes, you need more, approximately 65-80g per day. Muscle is like an engine, it burns through energy (Calories) - so the more muscle we have the more energy we burn. Stock up on high protein meals (15g protein per serve) and snacks (5g protein per serve) after a hard training session. Protein also helps keep you feeling fuller for longer, so try to include some in every meal.
High in Carbohydrates Carbohydrates are the primary source of energy for your body. Our body needs carbohydrate for brain function, red blood cell health and to burn fat! Carbohydrates are found in breads & cereals, rice, pasta, starchy veggies such as potato, fruit & dairy foods. When choosing foods that contain carbohydrates consider the ingredients. For example, if a breakfast cereal contains dried fruit, it should have a slightly higher sugar level that one that does not. Choose grainy breads- the more grains you can see the better and look for Low GI (Glycemic Index) foods as these will provide you longer lasting energy and will help keep you feeling fuller for longer. Note not all foods have been tested nor display their Glycemic Index. A high carb meal contains at least 70g carbs per serve and a high carb snack, 20g or more. For those looking for a low carb option, a low carb meal contains 40g or less carbs per serve and a snack contains 15g or less carbs per serve.

Calories	115 Cal
Protein	8.9g
Fat Total	4.7g
Fat Saturated	2.2g
Carbohydrates	9.6g
Sugars	2.1g
Sodium	359.6mg
Dietary Fibre	1.2g
* This recipe has 2 serves.
High in Protein Protein is used by the body to build, grown, repair and maintain every part of your body. When we start exercising our body requires extra protein to help repair the muscle damage we cause (this is good damage!) and to grow new muscle. Ladies you need 45-60g protein per day. Blokes, you need more, approximately 65-80g per day. Muscle is like an engine, it burns through energy (Calories) - so the more muscle we have the more energy we burn. Stock up on high protein meals (15g protein per serve) and snacks (5g protein per serve) after a hard training session. Protein also helps keep you feeling fuller for longer, so try to include some in every meal.
High in Carbohydrates Carbohydrates are the primary source of energy for your body. Our body needs carbohydrate for brain function, red blood cell health and to burn fat! Carbohydrates are found in breads & cereals, rice, pasta, starchy veggies such as potato, fruit & dairy foods. When choosing foods that contain carbohydrates consider the ingredients. For example, if a breakfast cereal contains dried fruit, it should have a slightly higher sugar level that one that does not. Choose grainy breads- the more grains you can see the better and look for Low GI (Glycemic Index) foods as these will provide you longer lasting energy and will help keep you feeling fuller for longer. Note not all foods have been tested nor display their Glycemic Index. A high carb meal contains at least 70g carbs per serve and a high carb snack, 20g or more. For those looking for a low carb option, a low carb meal contains 40g or less carbs per serve and a snack contains 15g or less carbs per serve.

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