Serve these savory bites for a nutritious snack or pair them with a fresh fruit cup of kiwifruit slices, cantaloupe cubes, strawberries, and red grapes for breakfast.

Cooking spray
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
1/4 cup chopped roasted red bell peppers
2 medium green onions, thinly sliced
1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese
1 cup egg substitute
1/2 cup fat-free milk
1 teaspoon dry mustard
1/8 teaspoon salt
1/8 teaspoon pepper

Preheat the oven to 350°F. Lightly spray 16 cups of two 12-cup mini-muffin pans with cooking spray.

Put the spinach in a medium bowl. With a fork, separate it into small pieces. Stir in the roasted bell peppers and green onions. Spoon into the muffin cups. Sprinkle 1/2 teaspoon Parmesan over each.

In a medium bowl, whisk together the remaining ingredients. Pour into the muffin cups. Fill the remaining 4 muffin cups with water (to keep the pans from warping).

Bake for 18 to 20 minutes, or until a cake tester or wooden toothpick inserted in the center comes out clean. Transfer the muffin pans to a cooling rack and let the quiche bites cool for 10 minutes. Using a thin spatula or flat knife, loosen the sides of the quiche bites. Serve warm.

Refrigerate leftovers in an airtight container for up to five days. To reheat, put 4 to 6 quiche bites on a microwaveable plate. Microwave, uncovered, on 100 percent power (high) for 45 seconds to 1 minute, or until warmed through.