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!
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 of cheese, sausage, green pepper, garlic, a little spice, and everything nice. It’s just like my favorite quiche recipe, only lightened up and crustless. But what it lacks in the crust department, it makes up for in taste. There’s so much flavor!
The best part: you can eat a huge serving for only 140 calories.
I don’t usually post calorie counts for my recipes because I’m not a calculator and hello! It’s usually dessert! But when I prepare a healthful homemade meal, I get a little curious. When I calculated my crustless veggie quiche only having 110 calories per serving, I knew I could make an equally delicious crustless quiche with meat.
Crustless Quiche or Frittata?
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? 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.
This recipe is 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. You need 3 large eggs, 3 egg whites, milk, and cheese in this crustless 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.
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 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!
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!
- 3 large eggs
- 3 large 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
- Preheat oven to 350F degrees.
- In a large bowl, whisk the eggs, egg whites, milk, salt, pepper, and shredded cheese together until thoroughly combined. Set aside.
- 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.
- 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.
- 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 tested with both skim milk and unsweetened plain almond milk. Any milk will be OK.
- 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.
- 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.
- 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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