Protein-filled while being fairly low in calories. A complete meal in a finger food! (I love LOADED quiche, so I added a little more spinach in the ones photographed.)
These freeze wonderfully, so make lots. It’s not any more work to do a double batch!

You might need to buy:
  • skim milk
  • eggs
  • freshly shredded Parmesan cheese
  • crumbled Gorgonzola cheese
  • butter
  • salt-free Italian seasoning
  • black pepper
  • cayenne pepper
  • freshly grated nutmeg