140 Calorie Cheesy Sausage Quiche.

A perfectly healthy, satisfying, gluten free meal. Enjoy a generous slice of this flavorful cheese and sausage quiche for only 140 calories. Bonus: it’s all prepared in one pan!

A perfectly healthy, satisfying, gluten free meal. Enjoy a generous slice of this flavorful cheese and sausage quiche for only 140 calories!

Today’s recipe is the meaty sequel to my very favorite crustless veggie quiche recipe. I just laughed out loud typing “meaty sequel.” That sounds very awkward.

Let me rephrase. Today’s crustless recipe is protein packed and full o’ cheese, sausage, lots of green pepper, garlic, a little spice, and everything nice. What it lacks in the crust department, it makes up for in taste. There is so much flavor!

The best part: you can eat a huge serving for only 140 calories.

A perfectly healthy, satisfying, gluten free meal. Enjoy a generous slice of this flavorful cheese and sausage quiche for only 140 calories!

I don’t usually post calorie counts for my recipes because I’m not a calculator and hello! It’s dessert! But when I prepare a healthful homemade meal for the two of us that takes such little effort and tastes so damn good, I get a little curious. When I calculated my veggie quiche only having 110 calories per serving, I knew I could make an equally (if not better!) meaty version sequel. It goes without saying that Kevin loved this sausage quiche. And I did too- I made it twice in one week.

This quiche is kind of like a frittata, but it’s a definitely a quiche. What the heck is the difference between a quiche and a frittata? I get asked this all the time actually. Quiche is usually prepared with a custard-type filling (think: cream or milk) and poured into a crust, then baked in the oven. Quiches do not always have to have a crust. Frittatas, on the other hand, never have a crust and have little, if any, milk or cream in the filling. Quiche is much more delicate in texture while a frittata more resembles an omelet. Today’s recipe has that unmistakable cheesy, creamy filling that we all know and love about quiche.

140 Calorie Cheesy Sausage Quiche

So, about the recipe. There really isn’t too much to it! It’s all prepared in one pan on the stove and then baked in the oven until cooked through.

It all starts with sausage. This recipe uses two 3-ounce sausage links. I use chicken sausage— I love Trader Joe’s chicken apple sausage links. Their smoked andouille chicken sausage is great too. The chicken apple variety has only 120 calories per link. Chop or crumble up the links and mix them with a little diced onion and garlic. Onion + garlic = so much flavor. Once the sausage is a little browned, add the green pepper. I add the green pepper at this point (rather in the beginning) so that it keeps some green color and isn’t so dull and “blah” looking in the cooked quiche. Clearly, I’m all about appearances when it comes to quiche.

Now let’s add the egg mixture. Eggland’s Best eggs! My eggs of choice whether that be baking or quiche-ing. I’m their number one cheerleader because YES these eggs really do taste better on their own and provide superior results in my baking. They also have 25% less saturated fat than other eggs, making them the perfect addition to a healthy heart diet. (February is healthy heart month!) I’m getting all mushy over my love for eggs. Anyway, you’ll need 3 large eggs plus 3 egg whites in this quiche.

Also in the filling: cheese and milk. Don’t leave out the cheese– so much great flavor there. I like to use mozzarella, though any cheese you like best with sausage works. Shredded cheddar is great too.

140 Calorie Cheesy Sausage Quiche

Before baking, I sprinkle grated parmesan on top of the quiche. As it bakes, the entire thing will smell like a giant, deep-dish supreme pizza (cheese, sausage, onion, pepper) and yes, it’s glorious.

A perfectly healthy, satisfying, gluten free meal. Enjoy a generous slice of this flavorful cheese and sausage quiche for only 140 calories!

A perfectly healthy, satisfying, gluten free meal. Enjoy a generous slice of this flavorful cheese and sausage quiche for only 140 calories!

Sacrificing zero flavor, this low cal gluten-free meal rivals my beloved fruit and cereal breakfasts. And guess what? It’s winning.

I used this recipe calorie calculator and the total calories for the entire quiche = 855. 6 large servings = 142.5 OR 8 smaller servings = 106.8. In the pictures I took of this quiche, I cut it into 8 slices. I usually cut it into 6 larger slices because a larger slice is more satisfying. All this math gives me a headache. Forks up!

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140 Calorie Cheesy Sausage Quiche

A perfectly healthy, satisfying, gluten free meal. Enjoy a generous slice of this flavorful cheese and sausage quiche for only 140 calories. Bonus: it's all prepared in one pan!

Ingredients:

  • 3 large Eggland's Best eggs
  • 3 large Eggland's Best egg whites
  • 3/4 cup milk1
  • 3/4 teaspoon salt
  • 1/4 teaspoon fresh ground black pepper
  • 2/3 cup shredded cheese2
  • two 3-ounce cooked sausage links3
  • 1/4 cup yellow onion, diced
  • 1  large green pepper, diced
  • 1 clove roasted garlic, chopped
  • 2 Tablespoons grated parmesan cheese

Directions:

  1. Preheat oven to 350F degrees.
  2. In a large bowl, whisk the eggs, egg whites, milk, salt, pepper, and shredded cheese together until thoroughly combined. Set aside.
  3. Heat a 10 inch oven-safe skillet4 over medium-high heat. A skillet larger in size will yield a thinner quiche. Spray the skillet with nonstick spray or lightly grease with olive oil or butter. Add sausage, onion, and garlic. Stirring frequently, cook for 5 minutes or until the sausage is a little browned. Add the green pepper and cook for 3 minutes, stirring occasionally. Stir in the prepared egg mixture, then sprinkle with grated parmesan cheese.
  4. Bake for 45 minutes or until filling is set and no longer jiggles. Cool for 10 minutes on a wire rack before slicing and serving. This quiche makes great leftovers. Store tightly covered in the refrigerator for up to 4 days.
  5. Make it ahead: Baked quiche freezes well, up to 2 months. Thaw overnight and bake at 350F to warm up for 20 minutes, give or take.

Recipe Notes:

  1. Recipe tested with both skim milk and unsweetened plain almond milk. Any milk will be OK.
  2. I use mozzarella cheese. Use your favorite kind of cheese. Cheddar is great too. If you aren't watching your calories too much, increase to about 3/4 - 1 full cup. My husband likes it with a little more cheese.
  3. I use Trader Joe's chicken apple sausage links, which are 120 calories each. I also love their smoked andouille chicken sausage. If using another kind, the calorie count in the quiche may change.
  4. Don't have the appropriate oven-proof skillet? No problem. Prepare the recipe through step 3 in any frying pan or large pot. Then pour the mixture into a lightly greased 9-inch pie or cake pan. Bake as directed in step 4.

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© Sally’s Baking Addiction. All images & content are copyright protected. Please do not use my images without prior permission. If you want to republish this recipe, please re-write the recipe in your own words, or link back to this post for the recipe.

 

Try my Cheesy Spinach Quiche next!

Cheesy Spinach Quiche with Homemade Pie Crust - impress all your brunch guests with this recipe!

 

And this Crispy Hash Breakfast Skillet (another 1 pan meal)

Crispy Hash Breakfast Skillet

 

I teamed up with Eggland’s Best to bring you this recipe.

 

60 comments

  1. I loved the quiche recipe you posted with the crust, and I just know this will be sublime as well!

  2. This IS delicious!! I just finished a hearty yummy slice. And like you said, it even made the kitchen smell like pizza while it was baking! I do best with protein/reasonably low carb breakfasts, so this is perfect. Thanks, Sally!

  3. Yum! I’m always on the lookout for hearty but healthy breakfasts!

  4. Gosh, this looks awesome. I should try making crustless quiche! Sally, are you using cast iron pan on your glass top stove? I was always told it’s a no-no, so just curious. 🙂

  5. I made this for dinner tonight. It was very yummy! My children enjoyed it too. We definitely will be making this again and again. Thank you!

  6. Thanks for the great recipe – it looks delicious and super easy to make after a long day at work. Just letting you know I posted it on my blog for my favourite recipes this week 🙂 – http://www.livingtoat.com/?p=4089

  7. Sally – could we possibly use a regular crumble type sausage? I have some Jenni-o breakfast sausage in my freezer I think this would be great in! Maybe just use 6 oz of it? Or more?

    Thanks!

  8. I made this tonight and it’s was very good! Though we found it way too salty. I will decrease to 1/8-1/4 tsp. of salt next time. I didn’t have a 10 inch iron skillet, so I used your alternate directions with a pie pan. Worked perfectly!  Thanks for the recipe!

  9. Yummy, this sounds so good. Thanks for sharing this great recipe.

    Simon

  10. I’d love to make this for dinner and freeze the leftovers. I’m not very sure how to freeze it though. Do I remove it from the pan and store in a freezer safe container? 

  11. Do you think I could do these in muffin tins to make minis? If so, any tips? Thanks!! 

    • Definitely! Make sure you spray the muffin cups with nonstick spray. I don’t suggest muffin liners. Unsure of the exact bake time. 20 minutes or so? Maybe a little less.

  12. I wonder how it would be with ground beef..? Has anyone tried this?

    • I just made it with Chorizo sausage and it turned out fine. I think this recipe is easily interchangeable with other filling ingredients. I also made a few other substitutions in mine like using half cup flax milk and half cup regular milk, and also used all 6 whole eggs. According to MyFitnessPal, my substitutions did add calories and fat, but overall not bad for a well-rounded meal!

  13. Sally, I have to admit I love your blog! So fun to read and it always makes me hungry! 😉 this recipe looks delish. I can’t wait to try it.

    I want to ask, and I’m not sure if you’ll know the answer, how exactly are egglands best eggs less saturated fat than other brands? I’m very “natural” conscious if there is such a thing, and I try to avoid anything that is processed or in my own terminology “tampered with” from its natural state. I would love to know how they do it, naturally (like controlling the hens diet) or artificially  (by doing some fat extraction or something in a labratory)… I’m just real curious. I hope you know in reference to a product that you both use and promote, but I understand that it’s an of the wall question so you might not know 🙂

    • Nicole, glad you asked! Eggland’s Best eggs are nutritionally superior to ordinary eggs due to the diet of the hens. All the hens are fed a unique all-vegetarian diet of healthy grains, a special supplement of rice bran, alfalfa, sea kelp, and vitamin E. There is no animal fat, animal by-product, or recycled, or any processed food in the hen’s diet. By controlling the hen diet, the EB hens produce an egg with more vitamins & nutrients and less saturated fat.

      • Hi again, sorry it took forever for me to respond to this -I actually thought I had! I read this as soon as you posted and was very impressed. I’m so glad you had such great and helpful information about the eggs. Thank you for clearing that up 🙂 and thanks for the blog, I love it! My quiche turned out good, although I had to make a few substitutions for what I had on hand. I used a jalapeño cheese sausage which was so great! I may have slightly overcooked mine because it looked different than yours, but I’m still getting used to the new oven. All in all, it was great! Thanks for the recipe 🙂

  14. Could this be doubled in a 9×13? Also could this be placed in the fridge overnight and baked in the am? Thanks!

  15. A definite winner in my house. I will put it on my  do over and over again! Breakfast or dinner. Made with saute’d onion, chopped zucchini and broccoli pieces. Also used sharp cheddar and asiago cheese. Absolutely delicious!

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