Healthy Low Fat Turkey Sausage, Cheese and Kale Quiche with Spaghetti Squash Crust
Spaghetti Squash makes a delicious lower carb crust to cradle a healthy, low fat quiche made with turkey sausage, kale and cheese. Put it on your next breakfast or brunch menu.
When we first moved to Georgia, I joined a local Mom’s club. I thought it would be a good way for my daughter and I to make friends. She was only 2 1/2 years old at the time. One of the best parts of the club was a play group separated by age of the kids. The club wasn’t very active but two of the woman in the play group were about my age (“older moms”). We had a lot in common, and I think I enjoyed the play dates more than my daughter. It was so nice to have adult conversation with people who understood what it was like to be an “older” mom. We rarely get together any more but after a month of trying, we found a date to meet for breakfast. Finding somewhere healthy to eat for breakfast was impossible, so I invited them here. The one caveat, they would be taste testers for a new recipe.
That is when I whipped up this quiche. I’ve been wanting to try a spaghetti squash crust for a while. So I went for it. It was really simple. I threw the squash into the microwave and let it do the work in a third of the time of the oven. Spaghetti squash is so simple to shred. It basically does it on its own. Squeeze out some of the water and press it into the pie plate. Yes, that is it. There is no butter, no flour, nothing but spaghetti squash. I popped it into the oven to bake off a little of the liquid. Then it was just a matter of deciding what type of quiche to serve. I went with my favorites sausage, kale and cheese. It was a great combination.
This came together so easily. I wish cleaning the house was that easy. It was nice to sit and talk without any kids around. They are all in school now. I really enjoyed seeing how our lives had changed, and how they were still similar. They are always up for a lively discussion. The quiche was a hit. I got to test a new healthy breakfast recipe for Food Done Light and have the company of some fabulous women. That is a great way to spend the day. I hope they will come back soon.
Grab a couple of your friends and share a breakfast together. Make it yourself to start the day in a healthy way.
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Prep Time: 5 minutes
Cook Time: 1 hour, 10 minutes
Total Time: 1 hour, 15 minutes
Yield: 6 servings
Calories per serving: 233
Fat per serving: 12g/Carbs 9g/Fiber 2g/Protein 21g
Ingredients
- Crust:
- 1 large spaghetti squash
- ½ tsp. kosher salt
- 1/8 tsp. fresh ground black pepper
- Filling:
- 1 tsp. oil
- 8 oz. bulk chicken or turkey sausage
- 3 cups baby kale mix (mine had spinach and Asian greens in it)
- 3 eggs
- 6 egg whites
- 1 cup 2% reduced fat milk
- 4 oz. shredded reduced fat sharp cheddar cheese
- ½ tsp. kosher salt
- 1/8 tsp. fresh ground black pepper
Instructions
- Prick spaghetti squash all over with a fork.
- Microwave on high for 15 minutes.
- Let cool slightly.
- Preheat oven to 425°.
- Place on a cutting board and cut in half. Scoop out seeds and discard.
- Using a fork, shred remaining squash. Place into some paper towels or a clean kitchen towel. Squeeze out as much water as possible.
- Place squash into a bowl. Mix in salt and pepper.
- Press into a tart pan.
- Bake for 15 minutes. Let cool.
- Reduce oven to 325°.
- Add oil to a non-stick pan and place over medium-high heat. Add sausage and break up into small pieces.
- Brown and cook completely.
- Add kale and cook until kale has fully wilted, about 3 minutes. Let cool.
- In a bowl, mix together eggs, egg whites, milk, cheese, salt and pepper.
- Stir in sausage and kale.
- Pour into pie crust and bake for about 45 minutes, or until eggs are set.
