Name: 140 Calorie Cheesy Sausage Quiche Recipe
Prep time: 25 min
Cook time: 45 min
Total time: 1 h 10 min
Yield: 8
Cuisine: French
Ingredients: 3 large eggs; 3 large egg whites; ¾ cup milk; ¾ tsp salt; ¼ tsp fresh ground black pepper; ⅔ cup cheese; 3 oz Sausage Links; ¼ cup yellow onion; 1 large green bell pepper; 1 clove garlic; 2 tbsp parmesan cheese

Photos of 140 Calorie Cheesy Sausage Quiche Recipe

How To Make Cheesy Sausage Quiche

This flavorful sausage cheese quiche is made with eggs, sausage, milk, and cheese in just one pan! It’s surely delicious, plus it has fewer calories!

Preparation: 25 minutes

Cooking: 45 minutes

Total: 1 hour 10 minutes

Serves:

Ingredients

3large eggs
3large egg whites
¾cupmilk
¾tspsalt
¼tspfresh ground black pepper
⅔cupcheese,shredded
3ozsausage links,cooked
¼cupyellow onion,diced
1large green bell pepper,diced
1clovegarlic,roasted, chopped
2tbspparmesan cheese,grated

Instructions

Preheat the oven to 350 degrees F.
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 skillet over medium-high heat.
Spray the skillet with nonstick spray or lightly grease with olive oil or butter. Add the 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 the grated parmesan cheese.
Bake for 45 minutes or until the filling is set and no longer jiggles.
Cool for 10 minutes on a wire rack before slicing and serving.

Recipe Notes

A skillet larger in size will yield a thinner quiche.
This quiche makes great leftovers. Store tightly covered in the refrigerator for up to 4 days.
Freezing Instructions: The baked quiche freezes well, up to 2 months. Thaw overnight and bake at 350 degrees F to warm up for 20 minutes, give or take.
Milk: This recipe tested with both skim milk and unsweetened plain almond milk. Any milk will be okay.
Cheese: Use preferred kind of cheese. Cheddar is great too. If not watching the calories too much, increase to about ¾ to 1 full cup.
Sausage: Trader Joe’s chicken apple sausage links are 120 calories each. If using another kind, the calorie count in the quiche may change.
No oven-proof skillet? No problem. Prepare the recipe through steps 4 to 8 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 9.

Nutrition

Calories: 138.37kcal
Fat: 9.55g
Saturated Fat: 4.35g
Trans Fat: 0.15g
Monounsaturated Fat: 3.03g
Polyunsaturated Fat: 1.07g
Carbohydrates: 3.24g
Fiber: 0.46g
Sugar: 2.17g
Protein: 9.80g
Cholesterol: 92.28mg
Sodium: 241.66mg
Calcium: 144.11mg
Potassium: 165.26mg
Iron: 0.59mg
Vitamin A: 80.85µg
Vitamin C: 16.97mg

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