A light, fluffy, low-carb, high-protein breakfast that cooks beautifully in the air fryer. Perfect for busy mornings or meal prep!
Quick Cook Guide
- Pan size: 6–7 inch round baking dish
- Temperature: 350°F (175°C)
- Cook time: 12–16 minutes
- Servings: 4
Ingredients
- 4 sausage links, casing removed and cut into small pieces
- 3 oz fresh spinach (about 2 handfuls)
- 1 tbsp water
- 1 handful grated cheese (cheddar, feta, or Parmesan—your choice)
- ⅓ cup milk or heavy cream
- 3–4 large eggs, beaten
- ¼ tsp salt
- Dash black pepper
- Pinch ground nutmeg
Optional Add-Ins (Choose Any)
Veggies: bell peppers, onions, broccoli, tomatoes, mushrooms, asparagus
Protein: bacon bits, diced ham, shredded chicken, salmon flakes
Seasoning: garlic powder, Italian seasoning, red pepper flakes, chives
Instructions
1. Cook the Sausage
Place the sausage pieces in the air fryer and cook:
- 3 minutes at 350°F (175°C)
- Flip or stir
- 3 minutes at 370°F (185°C)
Set aside.
2. Prepare the Spinach
Add spinach and 1 tbsp water to a bowl.
Cover and microwave for 2 minutes.
Squeeze out any excess liquid.
3. Make the Custard Mixture
In a mixing bowl, whisk together:
- Eggs
- Milk
- Salt
- Pepper
- Nutmeg
Whisk until smooth.
4. Assemble the Quiche
Lightly spray a 6–7″ air fryer pan.
Layer in this order:
- Cooked sausage
- Spinach
- Cheese
- Pour egg mixture over everything
5. Air Fry
Cook at 350°F (175°C) for 12–16 minutes.
Insert a toothpick—if it comes out mostly clean, it’s done.
Let rest for 3–5 minutes before slicing. This helps the center set.
Mini Portions (Optional)
Use silicone muffin cups or ramekins.
Fill each cup and cook 8–10 minutes.
Storage & Reheating
- Fridge: 3–4 days
- Freeze: up to 2 months
- Reheat: 350°F for 3–5 minutes in the air fryer
Nutrition (Per Serving)
- Calories: 137
- Carbs: 4g
- Protein: 11g
- Fat: 8g
- Fiber: 1g
- Sugar: 2g
- Sodium: 1033mg
