4 egg whites
85g creamed low fat cottage cheese
About ¼ of an onion, finely chopped
¼ red capsicum, chopped
A little green capsicum, chopped
2 medium mushrooms, chopped
100g cooked sweet potato, diced
A handful of baby spinach leaves
Cook onion and capsicum in a non-stick pan sprayed with cooking spray until soft. Add mushrooms and sweet potato and stir for another minute or so. Divide between 6 muffin cups. Mix egg whites and cottage cheese in a bowl until well combined, add a small sprinkling of grated parmesan if you like. Chop the spinach and add to the mixture, then pour the egg white mixture over the veggies in the muffin pan.
Cook at about 170C for 25-30 minutes or until browned on top and cooked through.
The reason there are weird leaves sticking out of the quiches in the photo is because I was too lazy to chop the spinach and just poked it in at the end.