This low fat breakfast quiche is everything you want in a morning meal—satisfying, savory, and easy to make ahead—while keeping fat content under 6 grams per slice. With lean turkey sausage, colorful veggies, and a fluffy egg base, it’s packed with flavor and protein without relying on heavy cream or pastry crust. It’s perfect for a low-fat diet, a high-protein breakfast plan, or anyone trying to eat lighter without giving up comfort food.
About This Recipe
This quiche is all about balance: tender eggs, juicy turkey sausage, and a medley of bell peppers and spinach come together in a creamy, cheesy bite that feels indulgent but isn’t. The texture is light and fluffy, with just enough reduced-fat cheese to melt beautifully into every layer.
You can prep it on Sunday and have breakfast ready all week. It’s ideal for grab-and-go mornings, slow brunches, or even a quick breakfast-for-dinner situation. No crust means it’s faster and healthier—plus it reheats like a dream.
Why This Recipe Belongs in Your Diet
Swapping regular sausage for 93% lean ground turkey sausage slashes saturated fat while keeping the protein high. Combined with eggs, veggies, and fat-free milk, this is a balanced meal that keeps you full and energized without the heaviness of traditional quiche.
What You’ll Need (Ingredients)
This list brings together lean meat, fresh veggies, and everyday staples to build a breakfast that’s both wholesome and delicious.
- 93% Lean Ground Turkey Sausage, ½ pound: Delivers bold flavor and protein with far less fat than pork sausage.
- Egg Whites, 6 large: A lean source of protein that keeps the quiche light and fluffy.
- Whole Eggs, 2 large: A little yolk adds richness and helps the quiche set nicely.
- Fat-Free Milk, 1 cup: Keeps the quiche tender without adding unnecessary fat.
- Baby Spinach, 2 cups: Adds fiber, nutrients, and a burst of green.
- Red Bell Pepper, 1 medium, diced: Sweet and colorful for flavor and visual appeal.
- Yellow Onion, 1 small, finely chopped: Provides depth and a touch of sweetness.
- Reduced-Fat Shredded Cheddar, ½ cup: Adds melty richness without going overboard on fat.
- Salt, ½ teaspoon: Enhances all the savory elements.
- Black Pepper, ¼ teaspoon: Adds just a hint of spice.
How to Make Low Fat Breakfast Quiche
- Preheat your oven to 375°F and spray a 9-inch pie dish with nonstick spray.
- Cook the turkey sausage in a nonstick skillet over medium heat, breaking it up until browned and cooked through. Remove and set aside.
- Sauté the onion and bell pepper in the same pan for 3-4 minutes, then stir in the spinach until wilted.
- Whisk eggs, egg whites, and milk in a large bowl. Add salt and pepper.
- Stir in the cooked sausage, vegetables, and cheese into the egg mixture.
- Pour the mixture into the prepared pie dish and smooth the top.
- Bake for 35–40 minutes, or until the center is set and golden.
- Let it rest for 10 minutes before slicing and serving.
Recipe Tips and Variations
- Add mushrooms or zucchini for extra veggies.
- Swap cheddar for low-fat mozzarella or pepper jack for variety.
- Make it vegetarian by omitting the sausage and adding more spinach or beans.
- Bake in muffin tins for individual grab-and-go quiches.
How to Store Leftovers
Store slices in an airtight container in the refrigerator for up to 4 days. Freeze individual portions tightly wrapped for up to 2 months. Reheat in the microwave or oven.
Nutrition Facts
Serving Size: 1 slice (1/6 of quiche)
Calories: 145 kcal
Fat: 5.7 g
Carbohydrates: 4 g
Protein: 16 g
Sodium: 320 mg
Try More Recipes:
Low Fat Breakfast Quiche Recipe
Description
This high-protein breakfast is filled with lean turkey sausage, veggies, and fluffy eggs—only 6g fat per slice.
Ingredients
Instructions
- Preheat oven to 375°F and spray a 9-inch pie dish.
- Cook sausage until browned, then set aside.
- Sauté onion and pepper, add spinach to wilt.
- Whisk eggs, egg whites, milk, salt, and pepper.
- Stir in sausage, veggies, and cheese.
- Pour into dish and bake 35–40 minutes.
- Let rest 10 minutes before slicing.