Mini Quiches with Sausage, Spinach, and Cheddar: A Delicious, Easy-to-Make Breakfast or Snack

Calories & Ideal Meal Time:
Each mini quiche contains approximately 200–250 calories, depending on whether you use a pre-made pie crust or puff pastry. This makes them a perfect breakfast or brunch option. If you're looking for a satisfying snack or a meal to keep you energized throughout the day, these mini quiches are a great choice. They’re rich in protein, healthy fats, and vegetables, which provide sustained energy. These are best enjoyed in the morning, but can also make a wonderful midday snack or light dinner.

---

Ingredients

For the Filling:

• 1 tablespoon olive oil

• 1/2 lb breakfast sausage (or Italian sausage), casings removed

• 1 cup fresh spinach, chopped

• 1/2 cup diced bell peppers (red, yellow, or green)

• 4 large eggs

• 1 cup milk (whole milk or heavy cream for extra richness)

• 1/2 teaspoon salt

• 1/4 teaspoon black pepper

• 1/4 teaspoon garlic powder (optional)

• 1 cup shredded cheddar cheese (or your favorite melting cheese)

Optional:

• 1 pre-made pie crust or puff pastry sheet (for a crust base)

---

Instructions

Step 1: Preheat the Oven
Begin by preheating your oven to 375°F (190°C). Grease a 12-cup muffin tin or line it with silicone muffin liners to prevent sticking.

Step 2: Cook the Sausage and Veggies
In a large skillet, heat the olive oil over medium heat. Add the breakfast sausage and cook until it’s browned and crumbled, about 5-7 minutes. If there’s excess grease, drain it off.
Next, stir in the chopped spinach and diced bell peppers. Cook for another 2–3 minutes, or until the spinach wilts and the peppers soften. Remove from heat and set aside.

Step 3: Prepare the Egg Mixture
In a mixing bowl, whisk together the eggs, milk, salt, pepper, and garlic powder (if you're using it). Make sure everything is well combined and smooth.

Step 4: Assemble the Mini Quiches
If you're using a pie crust or puff pastry, roll it out and cut it into circles that are slightly larger than the muffin tin cups. Press each circle into the greased muffin cups to form a base for the quiche. If you prefer crustless quiches, you can skip this step.
Evenly distribute the cooked sausage and veggie mixture into the muffin cups.
Top each with a generous amount of shredded cheddar cheese.
Finally, pour the egg mixture evenly over each cup, filling them about 3/4 full. The eggs will rise during baking, so don’t overfill.

Step 5: Bake
Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the quiches are set in the center and lightly golden on top. You can check for doneness by inserting a toothpick; if it comes out clean, they’re ready!

Step 6: Serve and Enjoy
Allow the mini quiches to cool for a few minutes before serving. They can be enjoyed warm, or stored in an airtight container in the fridge for up to 3-4 days. These mini quiches are great for meal prep and can be reheated in the microwave for a quick breakfast or snack.

---

Which Device is Best for Cooking?

For energy efficiency, we recommend using a convection oven or toaster oven for baking your mini quiches. These ovens cook food faster and more evenly than regular ovens, helping you save electricity. If you're using a full-sized oven, consider a smaller batch to reduce cooking time and energy consumption. Additionally, a microwave can be used for reheating leftovers, which uses significantly less energy than a traditional oven.

---

Who Should Enjoy These Mini Quiches?

These mini quiches are a great option for anyone looking for a quick, nutritious breakfast or snack. They’re perfect for busy mornings or as part of a healthy brunch spread. The combination of protein from eggs and sausage, along with the vitamins and fiber from spinach and bell peppers, makes these quiches a well-rounded meal.

Who Should Avoid Them?
While these mini quiches are nutritious, they may not be suitable for people with certain dietary restrictions. If you have a sensitivity to dairy, the cheese can be omitted, or you can substitute a dairy-free cheese alternative. For individuals who need to monitor their cholesterol or saturated fat intake, it’s best to opt for a leaner sausage or use turkey sausage in place of the traditional breakfast sausage. Additionally, people with egg allergies should avoid this recipe or substitute the eggs with an egg replacer.

---

Final Thoughts
These mini quiches with sausage, spinach, and cheddar are a versatile, flavorful dish that can be enjoyed by anyone seeking a quick, protein-packed meal. Whether you choose to add a crust or go crustless, this recipe is sure to satisfy your cravings and keep you full throughout the day. By following the right cooking methods and using energy-efficient appliances, you can make this delicious treat without wasting unnecessary electricity. Enjoy your meal, and remember to experiment with different fillings and combinations to make it your own!

🥚🍴 Eat smart, save energy, and enjoy your mini quiches!