A perfectly healthy, satisfying, gluten free meal. Enjoy a generous slice of this flavorful cheese and sausage quiche for only 140 calories. Bonus: it’s all prepared in one pan!

Today’s recipe is the meaty sequel to my very favorite crustless veggie quiche recipe. I just laughed out loud typing “meaty sequel.” That sounds very awkward.

Let me rephrase. Today’s crustless recipe is protein packed and full of cheese, sausage, green pepper, garlic, a little spice, and everything nice. It’s just like my favorite quiche recipe, only lightened up and crustless. But what it lacks in the crust department, it makes up for in taste. There’s so much flavor!

The best part: you can eat a huge serving for only 140 calories.

I don’t usually post calorie counts for my recipes because I’m not a calculator and hello! It’s usually dessert! But when I prepare a healthful homemade meal, I get a little curious. When I calculated my crustless veggie quiche only having 110 calories per serving, I knew I could make an equally delicious crustless quiche with meat.

Crustless Quiche or Frittata?

This quiche is kind of like a frittata, but it’s a definitely a quiche. What the heck is the difference between a quiche and a frittata? Quiche is usually prepared with a custard-type filling (think: cream or milk) and poured into a crust, then baked in the oven. Quiches do not always have to have a crust. Frittatas, on the other hand, never have a crust and have little, if any, milk or cream in the filling. Quiche is much more delicate in texture while a frittata more resembles an omelet. Today’s recipe has that unmistakable cheesy, creamy filling that we all know and love about quiche.

This recipe is all prepared in one pan on the stove and then baked in the oven until cooked through.

It all starts with sausage. This recipe uses two 3-ounce sausage links. I use chicken sausage— I love Trader Joe’s chicken apple sausage links. Their smoked andouille chicken sausage is great too. The chicken apple variety has only 120 calories per link. Chop or crumble up the links and mix them with a little diced onion and garlic. Onion + garlic = so much flavor. Once the sausage is a little browned, add the green pepper. I add the green pepper at this point (rather in the beginning) so that it keeps some green color and isn’t so dull and “blah” looking in the cooked quiche. Clearly, I’m all about appearances when it comes to quiche.

Now let’s add the egg mixture. You need 3 large eggs, 3 egg whites, milk, and cheese in this crustless sausage quiche.

Before baking, I sprinkle grated parmesan on top of the quiche. As it bakes, the entire thing will smell like a giant, deep-dish supreme pizza (cheese, sausage, onion, pepper) and yes, it’s glorious.

Sacrificing zero flavor, this low cal gluten free meal rivals my beloved fruit and cereal breakfasts. And guess what? It’s winning.

I used this recipe calorie calculator and the total calories for the entire quiche = 855. 6 large servings = 142.5 OR 8 smaller servings = 106.8. In the pictures, I cut it into 8 slices. I usually cut it into 6 larger slices because a larger slice is more satisfying. All this math gives me a headache. Forks up!