Sausage, Spinach, and Bell Pepper Mini Quiches

These savory mini quiches are packed with the hearty flavors of sausage, fresh spinach, and colorful bell peppers. Perfect for breakfast, brunch, or even a grab-and-go snack, these quiches are both delicious and easy to make. Baked to golden perfection, they combine protein, vegetables, and cheese into a convenient handheld bite that’s full of flavor and nutrients. Whether you’re feeding a hungry family in the morning or meal prepping for the week, these mini quiches are guaranteed to become a favorite in your kitchen.

Total Time

• Preparation Time: 15 minutes

• Cooking Time: 25 minutes

• Total Time: 40 minutes

Yield: 12 mini quiches
Cuisine: American

Ingredients (in Cups and Grams)

• Ground sausage: 200 g (7 oz)

• Spinach, chopped: 1 cup (60 g)

• Bell pepper, finely diced: 1 medium (about 100 g)

• Eggs: 6 large

• Milk: ½ cup (120 ml)

• Shredded cheese (cheddar, mozzarella, or a mix): 1 cup (100 g)

• Salt: ½ teaspoon

• Black pepper: ½ teaspoon

• Garlic powder: ¼ teaspoon

• Paprika: ¼ teaspoon

• Olive oil: 1 tablespoon

Optional Add-Ins:

• Diced onions

• Sliced mushrooms

• Fresh herbs like parsley, chives, or basil

Instructions

1. Preheat the Oven

• Preheat your oven to 180°C (350°F).

• Lightly grease a standard muffin tin or line it with silicone or paper liners.

2. Cook the Sausage and Vegetables

• Heat olive oil in a skillet over medium heat.

• Add ground sausage, breaking it into crumbles, and cook until browned. Remove and set aside.

• In the same skillet, sauté bell pepper for 2–3 minutes until slightly softened.

• Add chopped spinach and cook for another minute until wilted. Remove from heat.

3. Prepare the Egg Mixture

• In a large bowl, whisk together eggs, milk, salt, black pepper, garlic powder, and paprika.

• Stir in shredded cheese.

4. Assemble the Quiches

• Divide cooked sausage and vegetables evenly among the 12 muffin cups.

• Pour the egg mixture over the fillings, filling each cup about ¾ full.

5. Bake the Quiches

• Bake in the preheated oven for 20–25 minutes, or until the quiches are set and the tops are lightly golden.

6. Cool and Serve

• Let the quiches cool in the pan for 5 minutes.

• Use a spoon or small spatula to carefully remove them and transfer to a wire rack. Serve warm or at room temperature.

Serving Suggestions

• Pair with a crisp green salad for a light lunch.

• Serve with toast, roasted potatoes, or biscuits for a hearty breakfast.

• Add a dollop of sour cream or hot sauce for extra flavor.

• Pack into lunchboxes with raw veggies or fruit.

• Include in a brunch spread with muffins and fresh fruit.

Cooking Tips

• Use pre-cooked sausage to save time.

• Don’t overfill muffin cups to prevent spillage during baking.

• For a vegetarian option, substitute sausage with mushrooms, tofu, or diced zucchini.

• Grease your muffin tin well or use silicone liners to prevent sticking.

• Double the recipe and freeze half for future meals.

Nutritional Benefits

• Protein-Packed: Eggs and sausage offer a rich source of protein for energy and satiety.

• Veggie Boost: Spinach and bell peppers provide fiber, antioxidants, and essential vitamins like A, C, and K.

• Low-Carb Friendly: With just 3 g of carbs per serving, these are ideal for keto and low-carb diets.

• Cheese: Adds calcium and flavor while helping to bind ingredients.

Dietary Information

• Gluten-Free: Yes – no grains or flour used.

• Vegetarian: Optional – use plant-based sausage or skip the meat.

• Dairy-Free: Use dairy-free cheese and milk alternatives.

Nutritional Facts (Per Quiche, Makes 12)

• Calories: 120

• Protein: 8 g

• Fat: 8 g

• Carbohydrates: 3 g

• Fiber: 1 g

• Sodium: 210 mg

Storage

• Refrigerator: Store in an airtight container for up to 4 days.

• Freezer: Wrap individually and freeze for up to 2 months. Thaw overnight and reheat as needed.

• Reheating: Warm in a 160°C (320°F) oven for 10 minutes or microwave for 30–60 seconds.

Why You’ll Love This Recipe

• Quick and Easy: Simple ingredients and steps make this recipe beginner-friendly.

• Customizable: Swap in your favorite vegetables, cheeses, or meats.

• Great for Meal Prep: Store and reheat throughout the week.

• Perfect for All Ages: Loved by both adults and children alike.

• Nutritious and Balanced: A wholesome mix of protein, veggies, and flavor in one bite.

Conclusion
These Sausage, Spinach, and Bell Pepper Mini Quiches are the perfect make-ahead meal that’s as delicious as it is convenient. With endless flavor variations and easy prep, they’re a smart choice for breakfast on-the-go, school lunches, or an elegant brunch menu. Packed with protein, veggies, and savory spices, these mini quiches offer a satisfying meal that’s both healthy and crave-worthy.

Frequently Asked Questions (FAQs)

• Can I use turkey or chicken sausage instead of pork?
  Yes! Turkey and chicken sausage work great and are leaner options.

• Can I make these dairy-free?
  Yes, substitute plant-based cheese and use non-dairy milk like almond or oat milk.

• Can I use frozen spinach?
  Yes, thaw it completely and squeeze out excess water before adding.

• What other vegetables work well?
  Try mushrooms, zucchini, cherry tomatoes, or shredded carrots.

• Can I make these in advance?
  Yes, they store well in the fridge or freezer for easy meal prep.

• Do I need to grease the muffin tin if I use paper liners?
  Yes, it’s best to lightly grease liners to prevent sticking.

• Can I add fresh herbs?
  Absolutely! Fresh parsley, basil, or chives add bright flavor.

• Can I bake this recipe as a full quiche instead of minis?
  Yes, use a pie dish and bake for 35–40 minutes or until set.

• How do I prevent the quiches from deflating?
  Let them cool gradually and avoid overbaking.

• Are these suitable for a keto diet?
  Yes, they are low in carbs and high in protein and fat—perfect for keto!