Mini Quiches with plant-based Sausage & Cheddar
Looking for a quick and delicious breakfast or brunch recipe? These mini quiches made with flaky phyllo dough, savory plant-based sausage, and sharp cheddar are easy to make, healthy, and perfect for meal prep!
Ingredients
- 8 sheets phyllo dough
- 3 plant-based sausage (choose your favorite type)
- 2 cups sharp cheddar cheese, grated
- 1/2 cup green onions, chopped
- 5 large eggs
- 5 tbsp heavy cream
- 1 cup vegetable oil (EVOO, grapeseed oil, or your preferred oil)
Instructions
- Step 1: Preheat your oven to 325°F (165°C).
Step 2: In a mixing bowl, combine chopped plant-based sausages, green onions, and grated cheddar cheese.
Step 3: In a separate bowl, whisk together the eggs, heavy cream, and a pinch of salt and pepper.
Step 4: On a clean surface, layer 4 sheets of phyllo dough, brushing each sheet with a light coat of oil. Cut the phyllo dough into 4 equal squares. Arrange the squares into a mini muffin pan, creating a base for the quiche.
Step 5: Evenly distribute the sausage mixture into each muffin cup, then pour the egg mixture on top.
Step 6: Bake in the preheated oven for 15-20 minutes, or until the eggs are puffed and the phyllo dough is golden brown.
Step 7: Remove from the oven, let cool slightly, and serve immediately.
Notes
Nutritional Insights
Each mini quiche provides a balance of protein, healthy fats, and carbs, making them an excellent choice for a balanced breakfast or brunch. Here’s a rough breakdown of the nutritional value per mini quiche (assuming 8 servings):
- Calories: ~250-300 kcal
- Protein: ~12g
- Fat: ~20g (including healthy fats from plant-based sausage and phyllo dough)
- Carbohydrates: ~7g (mostly from the phyllo dough)
- Fiber: ~1g
Practical Tips & Variations
- Healthier Options: You can swap heavy cream for milk or a non-dairy alternative like almond milk.
- Add Veggies: Boost the nutritional value by adding spinach, bell peppers, or mushrooms to the filling.
- Phyllo Dough Alternative: If you’re looking for a gluten-free option, consider using gluten-free pastry dough or a crustless quiche.
Storing Mini Quiches:
Allow the mini quiches to cool completely, then store them in an airtight container in the refrigerator for up to 3 days.
Reheating Tips:
To reheat, place the mini quiches on a baking sheet and warm them in a preheated oven at 350°F (175°C) for about 10-12 minutes. Alternatively, microwave for 30-45 seconds for a quick reheat.
Find it online: https://www.veggiehomesteading.com/easy-mini-breakfast-quiches/