Description
Crustless sausage, kale, and ricotta quiche delivers a protein-packed Mediterranean-inspired breakfast delight. Hearty Italian sausage mingles with nutrient-dense kale and creamy ricotta, creating a low-carb morning meal you’ll crave again and again.
Ingredients
Scale
Primary Protein Ingredients:
- 5 eggs
- 3 egg whites
- 0.5 pound Italian chicken or turkey sausage
- 0.5 cup part-skim ricotta cheese
- 0.5 cup grated pecorino cheese
Vegetables and Aromatics:
- 3 cups chopped kale
- 1 shallot, minced
- 2 cloves garlic, grated or minced
- 1 tablespoon chopped fresh basil
Liquids and Seasonings:
- 1 cup low-fat milk (or milk of choice)
- 2 teaspoons olive oil
- 1 teaspoon Italian seasoning
- Kosher salt (to taste)
- Fresh ground black pepper (to taste)
Instructions
- Preheat the oven to 350 degrees Fahrenheit (175 degrees Celsius) and thoroughly coat a 9-inch by 13-inch (23 centimeters by 33 centimeters) casserole dish with non-stick cooking spray.
- In a large heavy-bottomed skillet, cook the sausage over medium heat, methodically breaking it into small crumbles using a wooden spoon until completely browned and no pink remains.
- Transfer the fully cooked sausage to the prepared casserole dish, ensuring an even distribution.
- Clean the skillet and add olive oil, rotating to create a uniform coating. Heat until shimmering, then introduce minced shallots and sauté for approximately 2 minutes until fragrant and translucent.
- Add chopped kale and minced garlic to the skillet, seasoning with kosher salt and freshly ground black pepper. Sauté for 2-3 minutes until the kale becomes tender and slightly wilted.
- Carefully transfer the kale mixture into the casserole dish, mixing it gently with the cooked sausage.
- In a large mixing bowl, vigorously whisk together whole eggs, egg whites, whole milk, chopped fresh basil, Italian seasoning, salt, pepper, and of grated pecorino cheese until thoroughly combined.
- Pour the egg mixture over the sausage and kale, stirring to ensure even distribution of ingredients.
- Randomly place small dollops of ricotta cheese throughout the quiche, then sprinkle the remaining of pecorino cheese evenly across the top.
- Bake in the preheated oven for 45-60 minutes, or until the center is completely set and the edges are golden brown.
- Remove from the oven and let rest for 5-10 minutes. Garnish with additional fresh basil leaves before serving.
Notes
- Prep smartly by crumbling sausage and wilting kale beforehand to reduce overall cooking time.
- Layer ingredients carefully in the casserole dish to ensure even distribution of flavors and textures.
- Choose fresh, high-quality kale and Italian sausage for maximum taste and nutritional impact.
- Allow the quiche to rest for 10 minutes after baking to help it set and make slicing easier.
- Swap ingredients like spinach for kale or use different cheese varieties for personalized variations.
- Store leftovers in an airtight container in the refrigerator for up to 3 days, reheating gently to maintain texture.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Breakfast, Lunch, Dinner
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 6
- Calories: 204 kcal
- Sugar: 2 g
- Sodium: 434 mg
- Fat: 12 g
- Saturated Fat: 5 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 1 g
- Protein: 19 g
- Cholesterol: 187 mg