Description
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
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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.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American