Crustless Sausage, Kale, and Ricotta Quiche: A Hearty and Healthy Dish
This Crustless Sausage, Kale, and Ricotta Quiche is a perfect blend of savory flavors with a light and healthy twist. With Italian sausage, kale, and creamy ricotta cheese, this quiche is loaded with protein and veggies, making it a nutritious option for breakfast, lunch, or dinner. Best of all, it’s crustless, meaning fewer carbs but all the deliciousness of a classic quiche!
Why You’ll Love This Recipe
- Healthy & Low-Carb: Skipping the crust keeps this quiche low in carbs, making it a great option for those following low-carb or keto diets.
- Packed with Protein: With eggs, sausage, and ricotta, this quiche is packed with protein, keeping you full and satisfied.
- Perfect for Meal Prep: This quiche can be made ahead and reheats beautifully, making it ideal for meal prepping for the week.
Ingredients
- 5 eggs
- 3 egg whites
- 1 cup low-fat milk (or milk of choice)
- 1 tablespoon chopped fresh basil
- 1 teaspoon Italian seasoning
- Kosher salt and fresh ground black pepper, to taste
- 1/2 cup grated pecorino cheese (Parmesan may also be used)
- 1/2 cup part-skim ricotta cheese
- 1/2 pound Italian chicken or turkey sausage
- 2 teaspoons olive oil
- 3 cups chopped kale
- 1 shallot, minced
- 2 cloves garlic, grated or minced
Instructions
1. Preheat the Oven
Preheat your oven to 350°F (175°C) and lightly spray a casserole dish with cooking spray to prevent sticking. This will be your base for the quiche.
2. Cook the Sausage
In a large skillet over medium heat, cook the Italian chicken or turkey sausage, crumbling it with a wooden spoon as it cooks. Once the sausage is fully cooked through and browned, transfer it to the prepared casserole dish.
3. Sauté the Kale and Shallots
Wipe out the skillet you used for the sausage, then add 2 teaspoons of olive oil and heat over medium heat. Once the oil is hot, add the minced shallot and sauté for about 2 minutes until softened. Add the chopped kale and garlic to the skillet, season with salt and pepper, and sauté for another 2-3 minutes until the kale is wilted. Transfer the kale mixture to the casserole dish with the sausage.
4. Prepare the Egg Mixture
In a large bowl, whisk together the eggs, egg whites, milk, fresh basil, Italian seasoning, a pinch of salt, a dash of pepper, and 1/4 cup of grated pecorino cheese. Whisk until everything is fully combined and smooth.
5. Assemble the Quiche
Pour the egg mixture over the sausage and kale in the casserole dish, ensuring that everything is evenly distributed. Gently stir the mixture to combine. Add dollops of part-skim ricotta cheese throughout the quiche, distributing it evenly. Top with the remaining 1/4 cup of grated pecorino cheese.
6. Bake the Quiche
Place the quiche in your preheated oven and bake for 45-60 minutes, or until the center is fully set and no longer jiggles. The top should be lightly golden and the quiche should be firm to the touch.
7. Serve
Once baked, remove the quiche from the oven and let it cool for a few minutes before slicing. Garnish with extra fresh basil if desired and serve warm. This quiche pairs wonderfully with a simple side salad or some fresh fruit for a well-rounded meal.
Tips for Success
- Crustless & Easy: Since this quiche doesn’t have a crust, it’s lighter but still maintains that rich, satisfying texture from the eggs and cheese.
- Meal Prep: This quiche keeps well in the fridge for up to 4 days. Reheat slices in the microwave or oven for a quick and easy meal.
- Customize: Feel free to swap out the kale for spinach or another leafy green, or use a different type of sausage to switch up the flavor.
Recipe Details
- Prep Time: 15 minutes
- Cooking Time: 45 minutes
- Total Time: 60 minutes
- Servings: 6 servings
- Calories: 250 kcal per serving
Final Thoughts
This Crustless Sausage, Kale, and Ricotta Quiche is a perfect combination of hearty ingredients and fresh flavors. It’s versatile enough for any meal of the day and is a wonderful option for those looking for a low-carb, protein-packed dish. With its rich, savory taste and creamy texture, this quiche is sure to be a hit whether you’re serving it for a family brunch or prepping meals for the week.
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Crustless Sausage, Kale, and Ricotta Quiche
- Total Time: 60 minutes
- Yield: 6 1x
Description
This Crustless Sausage, Kale, and Ricotta Quiche is a perfect balance of savory and wholesome ingredients. The tender kale, spicy Italian sausage, and creamy ricotta blend beautifully with the fluffy egg base. With just the right touch of herbs and cheese, this dish will satisfy your cravings without the guilt of a crust. It’s an ideal breakfast or brunch option for anyone seeking a lighter yet flavorful meal.
Ingredients
5 eggs
3 egg whites
1 cup low-fat milk or milk of choice
1 tablespoon chopped fresh basil
1 teaspoon Italian seasoning
Kosher salt and fresh ground black pepper, to taste
1/2 cup grated pecorino cheese (Parmesan may also be used)
1/2 cup part-skim ricotta cheese
1/2 pound Italian chicken or turkey sausage
2 teaspoons olive oil
3 cups chopped kale
1 shallot, minced
2 cloves of garlic, grated or minced
Instructions
Preheat oven to 350°F and spray a casserole dish with cooking spray.
In a large skillet, cook the sausage over medium heat, crumbling it with a wooden spoon as it cooks. Once cooked, transfer the sausage to the prepared casserole dish.
Wipe out the skillet and add olive oil, swirling to coat the bottom. When hot, add the minced shallot and sauté for 2 minutes. Add the chopped kale and garlic, seasoning with salt and pepper. Sauté for 2-3 minutes until the kale is wilted, then transfer the kale mixture to the casserole dish.
In a large bowl, whisk together the eggs, egg whites, milk, basil, Italian seasoning, salt, pepper, and 1/4 cup of the pecorino cheese. Pour this mixture into the casserole dish and stir everything together.
Add dollops of ricotta throughout the quiche and top with the remaining 1/4 cup of pecorino cheese.
Bake for 45-60 minutes or until the center is set. Top with extra basil if desired before serving.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
Nutrition
- Calories: 250