Easy Quiche Muffins: Sausage Spinach and Bell Pepper Mini Quiche
These easy quiche muffins are a delicious and nutritious breakfast or snack option. Packed with protein from sausage vitamins from spinach and bell peppers and a creamy egg mixture they make for a great meal prep idea. Whether you need a quick breakfast on the go or a high-protein snack these mini quiches are perfect!
Prep & Cook Time
Prep Time 10 minutes
Cook Time 20-25 minutes
Total Time 30-35 minutes
Servings 12 muffins
Ingredients
6 large eggs
½ cup milk (whole or any preferred type)
½ pound (8 oz) ground sausage
1 cup fresh spinach chopped
½ cup bell peppers diced (any color)
½ cup shredded cheese (cheddar mozzarella or your choice)
¼ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon garlic powder
¼ teaspoon onion powder
1 tablespoon olive oil (for cooking sausage)
Instructions
1. Preheat Oven & Prepare Muffin Tin
Preheat your oven to 375°F (190°C)
Grease a 12-cup muffin tin or use silicone muffin liners
2. Cook the Sausage & Veggies
Heat olive oil in a skillet over medium heat
Add ground sausage and cook until browned breaking it into crumbles
Add diced bell peppers and chopped spinach and sauté for 2-3 minutes until softened
Remove from heat and let cool slightly
3. Whisk the Egg Mixture
In a large bowl whisk together eggs milk salt pepper garlic powder and onion powder
Stir in the shredded cheese
4. Assemble the Muffins
Divide the sausage spinach and bell pepper mixture evenly among the 12 muffin cups
Pour the egg mixture over the fillings filling each cup about ¾ full
5. Bake the Quiche Muffins
Bake for 20-25 minutes or until the tops are set and slightly golden
Let cool for 5 minutes before removing from the tin
Tips for Success
Use silicone muffin liners This prevents sticking and makes cleanup easy
Make them dairy-free Use dairy-free cheese and substitute milk with almond or oat milk
Customize with different veggies Try mushrooms onions or zucchini for variety
Make ahead & store
Store in an airtight container in the fridge for up to 4 days
Freeze for up to 3 months and reheat in the microwave or oven
Nutrition (Per Muffin)
Calories ~120-150
Protein ~9g
Carbs ~2-3g
Fat ~9g
(Values vary based on ingredients used)
These sausage spinach and bell pepper mini quiches are a quick nutritious and delicious way to start your day. They’re meal-prep friendly and easy to customize. Perfect for busy mornings brunch gatherings or even a healthy snack. Give them a try and enjoy a tasty protein-packed breakfast on the go!