Mini Quiche: tiny, healthy, portable snack or breakfast option (dairy free, gluten free) | Fresh Planet Flavor

Yes, I’m adding my own version to the many, many (crustless) mini quiche recipes already out there because the concept works so well, yet begs for adaptation and substitution.  I love playing with mini quiche variations (I also have a mushroom onion mini quiche recipe) and in this version I used bell peppers and spinach in this instance, but really you could replace the spinach with anything dark and leafy like collard greens, kale, turnip greens, mustard greens… and the bell pepper with any vegetables that’s comparatively firm (carrot, roasted sweet potato or parsnip chunks, celery). I like the combination of leafy and firm vegetables because they make for an interesting texture variation, but that’s simply a preference of my own.

The sausage meat is great to add a salty pop of complex flavor; I used a grain-free spicy Italian type for a little bit of heat. You’re welcome to play around with different types of sausage meat, plain ground beef, pork, chicken or turkey. Even bacon bits might be tasty (although perhaps reduced to ¼ lb).

Mini Quiche: tiny, healthy, portable snack or breakfast option (dairy free, gluten free, paleo) | Fresh Planet FlavorOne note about about the silicone muffin pan that I used to develop this recipe: it’s the OvenArt Bakeware Silicone 12-Cup Muffin Pan, and I can’t recommend it enough. Silicone muffin pans make mini quiche or egg muffin recipes possible without slaving over cleanup, soaking your pans and scraping burnt egg off. It’s hard to admit, but I have literally thrown metal muffin pans in the trash after attempting similar recipes to this one in the past. No matter how “non-stick” the muffin tins claimed to be, or how much I greased them, I always left almost half of my precious mini quiche treasure stuck to the pan. :'( So this time I upgraded to OvenArt Bakeware and am so thankful I did. It makes turning the cooked mini quiches out onto a plate a breeze, and cleanup is the work of moments as you briefly soap them down (they’re also dishwasher safe). I was concerned about the potential toxicity of my food in contact with silicone at high temperature, but I did my research and was happy to discover that OvenArt Bakeware silicon muffin pans are crafted from 100% BPA-free, filler-free premium silicone without the use of harmful chemical coatings such as Teflon, and won’t produce a smell when heated or effect the taste like lesser silicone bakeware. You can use them in the oven of course (safe up to 480° F), the microwave, and the freezer. I’m never going back to metal muffin pans for mini quiche baking!

Mini Quiche: tiny, healthy, portable snack or breakfast option (dairy free, gluten free) | Fresh Planet Flavor
Prep Time 30 mins 2017-04-26T00:30:00+00:00
Cook Time 30 mins 2017-04-26T00:30:00+00:00
Serves 10     adjust servings

This mini quiche recipe uses just a few ingredients for a result that's full of protein, veggies and savory flavor.


  • 2 large handfuls chopped spinach
  • 1/2 lb sausage meat*
  • 1 large bell pepper
  • 8 eggs
  • 1/2 tsp salt
  • Coconut oil, for greasing silicone muffin pan


  1. Preheat the oven to 375° F. Lightly grease the silicone muffin pan with coconut oil, transfer onto a baking sheet and set aside.
  2. Heat the spinach in a skillet over medium heat, stirring occasionally until dark and soft (approximately 5-10 minutes).
  3. While the spinach wilts, heat the sausage meat over medium high heat in a second skillet. Cook, breaking up large chunks with a spoon or spatula, until browned and mostly cooked (approximately 10 minutes). Remove from heat, set aside to cool enough to handle.
  4. While the spinach and sausage is cooking, core the bell pepper and roughly chop. Either pulse in a food processor until shredded or dice by hand.
  5. Crack the eggs into a large mixing bowl. Using a hand mixer or whisk, whip until the whites and yolks are thoroughly combined. Add the wilted spinach, and shredded bell pepper (I squeeze handfuls of the bell pepper shreds as I transfer them from the food processor to wring out excess moisture before adding to the eggs).
  6. Crumble the cooled sausage over the mixture, and add the salt. Mix briefly to combine.
  7. Divide the mixture evenly between the cups of the silicone muffin pan (my batch filled 10, 80% full). Grasp the baking sheet and transfer the silicone muffin pan into the preheated oven.
  8. Bake in the preheated oven for 30 minutes, until the mini quiches are firm (they will pull away from the sides of the cups slightly as they cook).
  9. Cool in the pan for approximately 15 minutes, then easily slip the mini quiches out onto a plate and serve warm.


Recipe Notes

*Ground beef, pork, chicken or other meat could be used in place of the sausage. Suggest upping the salt to ¾ tsp if using unsalted meat.
2 reviews
Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 127kcal Calories from fat 89
% Daily Value
Total Fat 10g 15%
Saturated Fat 4g 20%
Transfat 0g
Cholesterol 144mg 48%
Sodium 217mg 9%
Carbohydrate 1g 0%
Dietary Fiber 0g 0%
Sugars 1g
Protein 8g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000 2500
Total Fat Less than 65g 80g
Sat Fat Less than 25g 80g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
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