140 Calorie Cheesy Sausage Quiche

★ ★ ★ ★ ★ 5 from 1 reviews
Prep Time: 25 minutes
Cook Time: 45 minutes
Total Time: 1 hour, 25 minutes
Yield: serves 6-8

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 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.
Find it online: https://sallysbakingaddiction.com/140-calorie-cheesy-sausage-quiche/