Mini Sausage, Spinach, and Cheese Quiches

These Mini Sausage, Spinach, and Cheese Quiches are a protein-packed, flavor-filled treat perfect for breakfast, lunch, or meal prep. They’re easy to customize with your favorite ingredients and ideal for on-the-go meals or entertaining guests.

Preparation Time

  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes

Ingredients

  • Ground Sausage: 200 g (7 oz)
  • Spinach: 1 cup (60 g), chopped
  • Bell Pepper: 1 medium, finely diced
  • Eggs: 6 large
  • Milk: ½ cup (120 ml)
  • Cheese: 1 cup (100 g), shredded (cheddar, mozzarella, or a mix)
  • Salt: ½ teaspoon
  • Black Pepper: ½ teaspoon
  • Garlic Powder: ¼ teaspoon
  • Paprika: ¼ teaspoon
  • Olive Oil: 1 tablespoon, for cooking

Optional Add-Ins

  • Diced onions
  • Mushrooms
  • Fresh herbs like parsley or chives

Directions

  • Preheat the Oven:
    • Preheat your oven to 180°C (350°F).
    • Lightly grease a muffin tin or line with paper muffin cups.
  • Cook the Sausage and Vegetables:
    • Heat olive oil in a skillet over medium heat.
    • Add the ground sausage and cook until browned, breaking it into crumbles. Remove and set aside.
    • In the same skillet, sauté the diced bell peppers for 2-3 minutes until softened.
    • Add the chopped spinach and cook for another minute until wilted.
  • Prepare the Egg Mixture:
    • In a large bowl, whisk together the eggs, milk, salt, black pepper, garlic powder, and paprika.
    • Stir in the shredded cheese.
  • Assemble the Quiches:
    • Divide the cooked sausage and vegetable mixture evenly among the muffin cups.
    • Pour the egg mixture over the fillings, filling each cup about three-quarters full.
  • Bake the Quiches:
    • Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the quiches are set and golden on top.
  • Cool and Serve:
    • Allow the quiches to cool in the tin for 5 minutes, then transfer them to a wire rack. Serve warm or at room temperature.

Serving Suggestions

  • Pair with a side salad for a light lunch.
  • Serve with toast or biscuits for a hearty breakfast.
  • Add a dollop of sour cream or hot sauce for extra flavor.
  • Pack in lunchboxes as a convenient, protein-packed meal.
  • Serve alongside fresh fruit for a balanced brunch spread.

Cooking Tips

  • Use pre-cooked sausage to save time.
  • For a vegetarian option, substitute sausage with mushrooms or diced zucchini.
  • Experiment with cheese types like feta or Gouda for unique flavors.

Nutritional Benefits

  • Eggs: High in protein and essential nutrients like vitamin D.
  • Spinach: Packed with iron, vitamins A and C, and antioxidants.
  • Cheese: A good source of calcium and protein.

Dietary Information

  • Gluten-Free: Yes (verify that the sausage is gluten-free).
  • Low-Carb: Yes.

Nutritional Facts (Per Mini Quiche, assuming 12 quiches)

  • Calories: 120
  • Protein: 8 g
  • Carbohydrates: 2 g
  • Fat: 9 g
  • Fiber: 0.5 g

Storage Tips

  • Refrigeration: Store in an airtight container in the refrigerator for up to 4 days.
  • Freezing: Wrap individually and freeze for up to 2 months. Reheat in the microwave or oven before serving.

Why You’ll Love This Recipe

  • Quick and easy to prepare with minimal cleanup.
  • Perfect for meal prep, picnics, or busy mornings.
  • Packed with flavor and customizable with different fillings.
  • Kid-friendly and great for entertaining guests.

Conclusion
These Mini Sausage, Spinach, and Cheese Quiches are a versatile and nutritious dish that can be enjoyed any time of the day. Packed with protein, veggies, and cheesy goodness, they’re sure to become a family favorite. Try them today for a delicious and easy meal solution!

Frequently Asked Questions (FAQs)

  1. Can I make these ahead of time?
    Yes, prepare and refrigerate or freeze them for later.
  2. Can I use turkey or chicken sausage?
    Absolutely! Substitute with any ground sausage of your choice.
  3. Can I make these dairy-free?
    Use a plant-based milk and dairy-free cheese alternative.
  4. How do I reheat the quiches?
    Reheat in a 350°F oven for 5-7 minutes or microwave for 30 seconds.
  5. Can I add more vegetables?
    Yes, mushrooms, zucchini, or broccoli are great options.
  6. Can I skip the cheese?
    Yes, though the cheese adds a nice flavor and texture.
  7. What’s the best way to prevent sticking?
    Grease the muffin tin well or use silicone muffin liners.
  8. Can I bake these as one large quiche?
    Yes, use a pie dish and adjust the baking time to 30-35 minutes.
  9. Can I use frozen spinach?
    Yes, thaw and squeeze out excess moisture before adding.
  10. Are these good for kids?
    Yes, they’re kid-friendly and a great way to sneak in veggies.

Enjoy these delightful quiches! 🧀🥚🌿