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Savory Quiche Muffins – The Perfect Bite-Sized Breakfast

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These savory quiche muffins are the perfect grab-and-go breakfast! Packed with flavorful sausage, fresh spinach, bell peppers, and gooey melted cheese, they’re a high-protein, low-carb meal that’s both delicious and satisfying. Perfect for meal prep, quick mornings, or even a light snack, these mini quiches are easy to make and full of flavor.

Ingredients

Scale
  • 200 g (7 oz) ground sausage
  • 1 cup (60 g) spinach, chopped
  • 1 medium bell pepper, finely diced
  • 6 large eggs
  • ½ cup (120 ml) milk
  • 1 cup (100 g) shredded cheese (cheddar, mozzarella, or a mix)
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ¼ teaspoon garlic powder
  • ¼ teaspoon paprika
  • 1 tablespoon olive oil (for cooking)

Instructions

  • Preheat and Prep

    • Preheat the oven to 180°C (350°F).
    • Grease a muffin tin with olive oil or non-stick spray.

  • Cook the Sausage and Vegetables

    • Heat olive oil in a pan over medium heat.
    • Add the ground sausage and cook until browned.
    • Stir in the diced bell pepper and chopped spinach, cooking for another 2-3 minutes.

  • Whisk the Eggs

    • In a bowl, whisk together the eggs, milk, salt, black pepper, garlic powder, and paprika.
    • Stir in the shredded cheese.

  • Assemble and Bake

    • Divide the sausage and vegetable mixture evenly into the muffin tin.
    • Pour the egg mixture over the fillings, filling each cup about ¾ full.
    • Bake for 18-20 minutes or until the tops are golden and the eggs are set.

  • Cool and Serve

    • Let the quiche muffins cool slightly before removing them from the tin.
    • Enjoy warm or store for later!

Notes

  • Storage: Store in an airtight container in the fridge for up to 4 days. Reheat in the microwave for 30 seconds.
  • Freezing: Freeze cooked muffins for up to 2 months. Reheat in the oven at 180°C (350°F) for 5-7 minutes.
  • Customizations: Swap the sausage for bacon, turkey, or even mushrooms for a vegetarian option.
  • Mini Version: Use a mini muffin tin and reduce the baking time to 12-15 minutes for bite-sized quiches.

Find it online: https://friendlywell.com/savory-quiche-muffins-the-perfect-bite-sized-breakfast/