Low Fat Turkey Sausage Quiche
Start your morning on a savory note or impress guests at brunch with this Low Fat Turkey Sausage Quiche, a healthier twist on a classic comfort dish. Packed with lean turkey sausage, vibrant spinach, and a medley of creamy eggs and reduced-fat cheddar cheese, this quiche delivers rich, hearty flavors without unnecessary calories. Nestled in a wholesome whole wheat crust, every bite combines a satisfying blend of protein and fiber. With the perfect balance of simple prep and elevated taste, this guilt-free recipe is ready in under an hour and serves six, making it an ideal choice for a light breakfast, brunch, or even a quick dinner. Plus, it’s seasoned with a dash of paprika for added warmth and color. Enjoy a slice warm, and pair it with a crisp salad or fresh fruit for a complete meal!
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Recipe Information
Ingredients
- 1 teaspoon olive oil
- 8 ounces lean turkey sausage
- 1 medium yellow onion, diced
- 2 cups fresh spinach, chopped
- 4 large eggs
- 4 egg whites
- 1 cup low-fat milk
- 3 ounces shredded reduced-fat cheddar cheese
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon paprika
- 1 premade whole wheat pie crust
Instructions
Preheat your oven to 375°F (190°C).
Heat the olive oil in a medium skillet over medium heat.
Add the turkey sausage, breaking it up with a spatula, and cook until browned, about 5-6 minutes.
Add the diced onion to the skillet and sauté for 3-4 minutes, until softened.
Stir in the chopped spinach and cook for another 1-2 minutes until wilted. Remove from heat and set aside.
In a large mixing bowl, whisk together the eggs, egg whites, and low-fat milk until well combined.
Stir in the shredded cheddar cheese, salt, black pepper, and paprika.
Place the premade whole wheat pie crust into a 9-inch pie pan and prick the bottom with a fork.
Evenly spread the turkey sausage and vegetable mixture over the bottom of the pie crust.
Pour the egg mixture over the turkey and vegetables, making sure it spreads evenly.
Transfer the quiche to the preheated oven and bake for 35-40 minutes, or until the center is set and a knife inserted into the middle comes out clean.
Allow the quiche to cool for 5 minutes before slicing.
Serve warm and enjoy your delicious, low-fat turkey sausage quiche!
Nutrition Facts
Calories |
1411 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.5 g | 106% | |
| Saturated Fat | 28.7 g | 144% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 969 mg | 323% | |
| Sodium | 3931 mg | 171% | |
| Total Carbohydrate | 54.2 g | 20% | |
| Dietary Fiber | 7.0 g | 25% | |
| Total Sugars | 18.1 g | ||
| Protein | 122.9 g | 246% | |
| Vitamin D | 7.0 mcg | 35% | |
| Calcium | 1241 mg | 95% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 2118 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
