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