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.
Total Time
- Preparation Time: 15 minutes
- Cooking 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
Instructions
1. Preheat the Oven:
- Preheat your oven to 180°C (350°F).
- Lightly grease a muffin tin or line with paper muffin cups.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
- Enjoy with a dollop of sour cream or hot sauce for added 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.
- Double the recipe and freeze extras for a quick meal later.
- Customize the fillings with your favorite veggies, meats, or cheeses.
- Ensure muffin cups are not overfilled to prevent spillage.
Nutritional Benefits
- Protein-Rich: Eggs and sausage provide a hearty source of protein.
- Nutrient-Dense: Spinach and bell peppers are rich in vitamins and antioxidants.
- Low-Carb: A great option for those following low-carb or keto diets.
Dietary Information
- Gluten-Free: No flour or grains included.
- Vegetarian-Friendly: Use plant-based sausage or skip the meat.
Nutritional Facts (Per Quiche, Makes 12)
- Calories: 120
- Protein: 8 g
- Fat: 8 g
- Carbohydrates: 3 g
- Fiber: 1 g
Storage
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Freeze individually wrapped quiches for up to 2 months. Thaw overnight in the fridge and reheat in the oven or microwave.
Why You’ll Love This Recipe
- Portable and Convenient: Perfect for on-the-go meals or snacks.
- Versatile: Endless options to customize flavors and fillings.
- Healthy and Nutritious: Packed with protein and veggies.
- Family-Friendly: Loved by both kids and adults.
Conclusion
Sausage, Spinach, and Bell Pepper Mini Quiches are a fantastic way to start your day or enjoy a wholesome snack. With their easy preparation and customizable ingredients, these mini quiches are sure to become a household favorite. Perfect for any occasion, they’re as delicious as they are versatile!
Frequently Asked Questions
- Can I use turkey sausage instead of pork? Yes, turkey sausage works just as well.
- Can I skip the cheese? Absolutely, but it adds creaminess and flavor.
- How can I make this dairy-free? Use non-dairy milk and omit the cheese.
- Can I use frozen spinach? Yes, just thaw and drain it well before adding.
- What other vegetables can I add? Try zucchini, mushrooms, or cherry tomatoes.
- Can I make these in advance? Yes, they’re great for meal prep.
- How do I prevent sticking? Grease the muffin tin well or use silicone liners.
- What’s the best way to reheat them? Warm them in the oven at 160°C (320°F) or in the microwave.
- Can I make these without a muffin tin? Yes, bake in a greased pie dish for a crustless quiche.
- How long do they stay fresh? Up to 4 days in the refrigerator.