Low-Carb Kale, Cheese & Sausage Breakfast Quiche

Low-carb Kale, Cheese & Sausage Breakfast Quiche is my go-to spring breakfast.

As winter breaks into spring, thoughts begin to turn to the beach. Ultimately, thoughts also turn to the winter weight gain that I would love to shed before beach season.

It’s inevitable for me. Every winter I pack on pounds. I work full-time, come home to sit on the couch when there’s no gardening to do, and eat more processed foods in the winter. It happens every year despite my promises to not do it again. Meh.

Therefore, I turn back to a reduced carb diet every spring.  I know. Yo-yo dieting sucks. But it is my reality. I eat healthy from March to November. Then December through February I slip into winter eating habits.

The only way I can stick to this low-carb diet to shed those winter pounds is to eat flavorful foods. I look for a combination of lower carbohydrates and the flavors of my favorite comfort foods.

Another key to success is to fuel the body with carbs early in the day. If I start my day with a hearty breakfast, I’m far less likely to slip up later in the day.

Fortunately, kale is the first vegetable I get every spring. It comes in by April giving me fresh greens for cooking and nice, healthy salads.

That’s where my Kale, Cheese & Sausage Quiche comes in. It is rich in savory flavors, filling, and keeps within the definition of low carb.  It also makes it easy to get ready for work in the morning. I fix one of these on Sunday morning, and I slice it into five servings to eat each day before work. I reheat one piece each morning and get out the door in a flash.



  • 1 lb ground breakfast sausage
  • 12 oz. finely shredded cheese (I change this up, sometimes cheddar, other times Asiago, whatever mood strikes me)
  • 6 large eggs
  • 1/2 cup half & half
  • 2 tsp. onion powder (not onion salt)
  • 2 tsp. ground black pepper
  • two large handfuls of cleaned, stemmed kale
  • 1 tsp Mrs. Dash garlic seasoning

Preheat your oven to 375 and spray a 9″ glass pie baking dish with cooking spray.  Fry the ground breakfast sausage, breaking it into small pieces as it cooks.

Fry the ground breakfast sausage, breaking it into small pieces as it cooks.  After it’s cooked, use a slotted spoon to let the excess grease drip back into the frying pan. Remove it from the frying pan and place it into the glass pie dish.  Let it cool down as you mix the eggs…this prevents the eggs from scrambling when you add them to the hot sausage.

Crack the six eggs into a mixing bowl. Add the half & half, seasonings, and kale. Pour the egg mixture over the sausage.  Sprinkle the cheese of your choice over the top.

Bake in the pre-heated oven for about 30 minutes. Test for doneness by piercing with a toothpick to make sure eggs aren’t runny.  If they are, continue to bake for 5 more minutes. This varies time to time for me, I suspect due to sometimes using large eggs and sometimes using extra large eggs.

Please note: The sausage usually includes all the salt that I can handle. I am on a salt-restricted diet due to high blood pressure. If you feel you need to add salt, you can certainly take that liberty!

Keeping this hearty breakfast on hand has helped me keep on track with my carb-busting diet. Without this, I would be snacking on high carb junk food by 10 am.

Happy cooking and gardening!

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