Savory Veggie-Packed Mini Quiches (Dairy-Free, Gluten-Free)
These delightful Savory Veggie-Packed Mini Quiches are perfect for busy mornings or a cozy breakfast for dinner. Whipped up on Sunday nights, they're filled with protein-rich eggs, hearty breakfast sausage, and a colorful medley of fresh vegetables. They're versatile and forgiving, allowing you to tailor them to your taste and what you have on hand. Whether you're grabbing one on the go or enjoying them warm from the oven, they reheat beautifully, making them a smart meal prep choice for the week. Enjoy wholesome goodness in every bite!
18
Servings
120
Calories
7
Ingredients
Ingredients
breakfast sausage
1 (16-ounce) package (browned and drained)
fresh spinach
2 cups (chopped)
mushrooms
4-8 ounces (chopped)
onion
1/2 cup (chopped)
bell pepper
1/2 cup (chopped)
eggs
12 (beaten)
water
3 tablespoons (none)
Instructions
1
Preheat your oven to 350°F (175°C) and prepare a muffin pan by spraying it generously with non-stick cooking spray.
2
In a skillet over medium heat, brown the breakfast sausage until fully cooked; drain any excess fat.
3
Add the chopped onions, bell peppers, spinach, and mushrooms to the skillet and sauté for 3-4 minutes, or until the vegetables are tender and the spinach is wilted.
4
In a large mixing bowl, whisk together the eggs and water until thoroughly combined and fluffy.
5
Distribute the sausage and veggie mixture evenly into the prepared muffin pan, filling each cup about halfway.
6
Pour the egg mixture over the sausage and veggies, ensuring each cup is filled nearly to the top.
7
Gently stir each cup with a knife or a toothpick to combine the ingredients slightly.
8
Bake in the preheated oven for 25-30 minutes, or until the quiches are set and a toothpick inserted in the center comes out clean.
9
Once baked, remove the muffin pan from the oven and allow the mini quiches to rest for about 5 minutes before carefully removing them and serving.
Nutrition Information
9g
Fat
0.5g
Carbs
9g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is for Savory Veggie-Packed Mini Quiches (Dairy-Free, Gluten-Free).
Is this recipe suitable for a dairy-free diet?
Yes, these mini quiches are completely dairy-free.
Is this recipe gluten-free?
Yes, this recipe is designed to be gluten-free.
How many mini quiches does this recipe make?
This recipe makes approximately 18 servings.
What is the calorie count for one mini quiche?
Each mini quiche contains approximately 120 calories.
How much protein is in each serving?
Each serving provides 9g of protein.
Can I prepare these quiches for meal prep?
Yes, they are an excellent meal prep choice as they reheat beautifully and can be made ahead of time.
What is the baking temperature for the oven?
The oven should be preheated to 350°F (175°C).
How long do the quiches need to bake?
They should be baked for 25-30 minutes.
What ingredients are needed for the egg mixture?
The egg mixture consists of 12 beaten eggs and 3 tablespoons of water.
How do I prepare the muffin tin before baking?
Prepare the muffin pan by spraying it generously with non-stick cooking spray.
Should the breakfast sausage be cooked before adding it to the quiches?
Yes, you should brown the breakfast sausage in a skillet and drain excess fat before adding it to the muffin pan.
How long should I sauté the vegetables?
Sauté the onions, bell peppers, spinach, and mushrooms for 3-4 minutes until tender.
How full should I fill the muffin cups with the meat and veggie mixture?
Fill each muffin cup about halfway with the sausage and vegetable mixture before adding the eggs.
Why should I stir the mixture in the muffin cups with a toothpick?
Gently stirring with a knife or toothpick helps combine the ingredients slightly for a better texture.
How long should the quiches rest after they come out of the oven?
Allow the mini quiches to rest for about 5 minutes before removing them from the pan.
What kind of vegetables are recommended for this recipe?
The recipe calls for fresh spinach, mushrooms, onion, and bell pepper.
How much breakfast sausage is required?
The recipe requires one 16-ounce package of breakfast sausage.
Can I use a different type of protein?
Yes, the recipe is versatile and you can use different proteins or meat alternatives based on your preference.
How much spinach is used in the recipe?
The recipe uses 2 cups of chopped fresh spinach.
What is the total fat content per serving?
Each mini quiche contains 9g of fat.
How many grams of carbohydrates are in a mini quiche?
Each serving contains approximately 0.5g of carbohydrates.
Is this recipe considered high protein?
Yes, with 9g of protein per 120-calorie quiche, it is considered a high-protein breakfast option.
How many eggs are used in total?
This recipe requires 12 large eggs.
What is the purpose of adding water to the eggs?
Whisking water into the eggs helps make the quiches light and fluffy.
How do I know when the quiches are fully cooked?
The quiches are set when a toothpick inserted into the center comes out clean.
Can I customize the vegetables in this recipe?
Yes, the recipe is very forgiving and allows you to tailor the vegetable medley to what you have on hand.
Are these mini quiches freezer-friendly?
While the instructions mention reheating, egg-based mini quiches generally freeze and thaw well for long-term meal prep.
What is the best way to reheat these mini quiches?
They reheat beautifully in the microwave or a toaster oven until warm through.
Can I make this recipe vegetarian?
Yes, simply omit the breakfast sausage or replace it with a plant-based meat alternative to make it vegetarian.