Turkey Sausage, Kale, Cheese Quiche with Spaghetti Squash Crust

Spaghetti Squash makes a delicious lower carb crust to cradle a healthy, low fat cheese quiche made with turkey sausage and kale. Put this Sausage Kale and Cheese Quiche on your next breakfast or brunch menu.

Great Crust! Healthy, lowfat Turkey Sausage, Kale & Cheese Quiche with Spaghetti Squash Crust - Low Calorie, Low Carb Breakfast Recipe

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 cheese quiche with spaghetti squash crust. 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 cheese quiche to serve. I went with my favorites sausage, kale and cheese quiche. It was a great combination.

Great Crust! Healthy, lowfat Turkey Sausage, Kale & Cheese Quiche with Spaghetti Squash Crust - Low Calorie, Low Carb Breakfast Recipe

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.
Great Crust! Healthy, lowfat Turkey Sausage, Kale & Cheese Quiche with Spaghetti Squash Crust - Low Calorie, Low Carb Breakfast
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Healthy Low Fat Turkey Sausage, Cheese and Kale Quiche with Spaghetti Squash Crust

 

Great Crust! Healthy, lowfat Turkey Sausage, Kale & Cheese Quiche with Spaghetti Squash Crust www.fooddonelight.com

Healthy Low Fat Turkey Sausage, Kale and Cheese Quiche with Spaghetti Squash Crust

Prep Time 5 minutes
Cook Time 1 hour 10 minutes
Total Time 1 hour 15 minutes
Servings 6 servings
Calories 229 kcal
Author Christie Daruwalla

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

  1. Prick spaghetti squash all over with a fork.
  2. Microwave on high for 15 minutes.
  3. Let cool slightly.
  4. Preheat oven to 425°.
  5. Place on a cutting board and cut in half. Scoop out seeds and discard.
  6. Using a fork, shred remaining squash. Place into some paper towels or a clean kitchen towel. Squeeze out as much water as possible.
  7. Place squash into a bowl. Mix in salt and pepper.
  8. Press into a tart pan.
  9. Bake for 15 minutes. Let cool.
  10. Reduce oven to 325°.
  11. Add oil to a non-stick pan and place over medium-high heat. Add sausage and break up into small pieces.
  12. Brown and cook completely.
  13. Add kale and cook until kale has fully wilted, about 3 minutes. Let cool.
  14. In a bowl, mix together eggs, egg whites, milk, cheese, salt and pepper.
  15. Stir in sausage and kale.
  16. Pour into pie crust and bake for about 45 minutes, or until eggs are set.

Recipe Notes

I calculated  7 Weight Watcher Smartpoints.

Nutrition Facts
Healthy Low Fat Turkey Sausage, Kale and Cheese Quiche with Spaghetti Squash Crust
Amount Per Serving
Calories 229 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 5g 25%
Total Carbohydrates 8g 3%
Dietary Fiber 2g 8%
Sugars 4g
Protein 21g 42%
* Percent Daily Values are based on a 2000 calorie diet.

Happy Healthy Eating,

Christie

But wait, there’s more.  Check out these deliciously, healthy breakfast recipes:

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Ham, Asparagus & Egg Crepes Benedict www.fooddonelight.com

 Ham, Asparagus & Egg Crepes Benedict

Healthy, Light Strawberry French Toast Roll Ups www.fooddonelight.comStrawberry French Toast Casserole

Comments

  1. A spaghetti squash crust?!? Genius! This quiche sounds incredible (and I can't wait to try making that crust!)
  2. This quiche is beautiful! We are having a family brunch in a few weeks...I'd love to make this!
  3. This looks seriously good - what a genius way to use spaghetti squash!
  4. HI, This looks great! I don't have a microwave. Can you tell me how I can make this crust without a microwave? Thank you so much! Denise
    • Christie Daruwalla says
      Hi Denise, You can bake it in a 425 degree oven for about 1 hour. You can speed up the cooking by cutting it in half before baking.
  5. This was fantastic! Followed directions exactly except used spinach instead of kale. We all loved it!
  6. Would an 8x8" pan work for this recipe? I want to cut into squares and freeze individual portions. Thank you. Please respond to my email address.
    • Christie Daruwalla says
      Hi Sharon, I am not sure. I would try putting the mixture for the crust into the pan and if it covers it properly, then go ahead and give it a try. Let me know how it turns out. I love the idea of cutting the quiche into squares.

Trackbacks

  1. […] Healthy Low Fat Turkey Sausage, Cheese and Kale Quiche with … – 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 […]
  2. […] Healthy Low Fat Turkey Sausage, Cheese and Kale Quiche with … – 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. […]
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