140 Calorie Cheesy Sausage Quiche Recipe

5 from 1 vote
Jump To Recipe
Avatar Author's default profile picture
Joyce Lowe Modified: March 25, 2022
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



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


  1. Preheat the oven to 350 degrees F.

  2. In a large bowl, whisk the eggs, egg whites, milk, salt, pepper, and shredded cheese together until thoroughly combined.

  3. Set aside.

  4. Heat a 10-inch oven-safe skillet over medium-high heat.

  5. Spray the skillet with nonstick spray or lightly grease with olive oil or butter. Add the sausage, onion, and garlic.

  6. Stirring frequently, cook for 5 minutes or until the sausage is a little browned.

  7. Add the green pepper and cook for 3 minutes, stirring occasionally.

  8. Stir in the prepared egg mixture, then sprinkle with the grated parmesan cheese.

  9. Bake for 45 minutes or until the filling is set and no longer jiggles.

  10. 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.


  • 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
Chat Bubble Icon Share your own special recipe
Submit Your Own Recipe

Have your own special recipe to share? Submit Your Recipe Today!

Related Recipes

Pan-Fry & Skillet

Simple Tofu Scramble Recipe

This tofu scramble recipe is a hearty vegan dish that's great all day, not just for breakfast. You can serve with rice or salsa for a full healthy meal.
35 mins

Dip, Sauce & Condiment

Creamy Cheese Sauce Recipe

Skip the store-bought sauces and whip up your own cheese sauce at home! It's quick, delectable, and takes only 15 minutes to make.
15 mins

Dip, Sauce & Condiment

Pepperoni Pizza Dip with Garlic Knots Recipe

This hearty pizza dip is loaded with cheese, tomatoes, and seasonings for the perfect snack pairing. Serve it up with our garlic knots for the best snack.
45 mins


Zucchini Salad Recipe

Nothing beats a refreshing zucchini salad for the summer season! Enjoy spiralized zucchini tossed in lemon juice, feta cheese, olive oil, and parsley.
30 mins


Surf and Turf Steak Roll Up Recipe

Enjoy a filling bite of these surf and turf steak roll up for dinner tonight! It's loaded with lobster meat and topped with a creamy white sauce.
1 hr 30 mins

Dip, Sauce & Condiment

Green Goddess Dressing Recipe

This recipe for green goddess dressing calls for a trio of parsley, tarragon, and chives to create a condiment that's unique in taste and vibrant in color
15 mins


Peanut Butter Chews Recipe

Sink your teeth into these sweet and sticky peanut butter chews! They make the perfect afternoon energy snacks and takes only a few minutes to make.
21 mins

Mashed Potato

Buttermilk Mashed Potatoes Recipe

Perfectly seasoned mashed potatoes made even richer by buttermilk is what you'll get with this recipe. You won't even look for gravy!
40 mins

Dip, Sauce & Condiment

Italian Dressing Recipe

Making your own homemade Italian Dressing is as easy as 1-2-3! It's even more flavorful than the store-bought versions, and takes only 10 minutes to make.
10 mins


Easy Turkey Broth Recipe

Use up those stray turkey bones on our flavorful broth recipe! This broth works deliciously on most meals to give them extra flavor.
1 hr 35 mins


Oven Baked Beef Jerky Recipe

You don't need a smoker or a dehydrator to make this beef jerky recipe. Just take some beef strips, season them, and take it low and slow in your oven.
8 hrs 20 mins


Soft Pretzels Recipe

These soft pretzels are tasty and tender, it is best served warm. It's light and savory, it brings back nostalgic memories of food kiosks and parks. Try it!
35 mins

Leave a comment

Replying to