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overhead image of cheesy sausage quiche in a skillet and cut into slices

140 Calorie Cheesy Sausage Quiche

  • Author: Sally
  • Prep Time: 25 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour, 25 minutes
  • Yield: serves 6-8 1x
  • Category: Breakfast
  • Method: Baking
  • Cuisine: French

Description

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

Scale
  • 3 large eggs
  • 3 large egg whites
  • 3/4 cup milk*
  • 3/4 teaspoon salt
  • 1/4 teaspoon fresh ground black pepper
  • 2/3 cup shredded cheese*
  • two 3-ounce cooked sausage links*
  • 1/4 cup yellow onion, diced
  • 1  large green bell pepper, diced
  • 1 clove roasted garlic, chopped
  • 2 Tablespoons grated parmesan cheese

Instructions

  1. Preheat oven to 350°F (177°C) 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 skillet* 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.

Notes

  1. Freezing Instructions: Baked quiche freezes well, up to 2 months. Thaw overnight and bake at 350°F (177°C) to warm up for 20 minutes, give or take.
  2. Milk: Recipe tested with both skim milk and unsweetened plain almond milk. Any milk will be OK.
  3. Cheese: 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.
  4. Sausage: 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.
  5. No 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.

Keywords: cheese sausage quiche, healthy quiche recipe