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Garden Veggie Quiche for One in a white dish | recipe by www.lillieeatsandtellscom.bigscoots-staging.com
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5 from 4 votes

Garden Veggie Quiche for One

This garden veggie quiche for one is huge! t's got sausage, chopped veggies, herbs, spices, and a little cheese. t's so delicious and easy to whip up for breakfast, or any satisfying HIGH protein meal.
Prep Time5 minutes
Cook Time45 minutes
Course: Breakfast
Cuisine: Healthy
Keyword: breakfast, egg whites, goat cheese, one dish, quiche, sausage, veggies
Servings: 1
Calories: 384kcal

Ingredients

  • 1 Cut Da Carb wrap* (only available on their website- WORTH IT)
  • ½ a zucchini chopped small (75 g)
  • ½ cup mushrooms chopped small (75 g)
  • 1 to mato chopped small (85 g)
  • ¼ cup red bell pepper chopped small (50 g)
  • 2 green onions chopped (20 g)
  • ½ cup arugula chopped (20 g)
  • 2 Tbsp basil chopped (5 g)
  • 1 Jimmy Dean Turkey Sausage chopped small (23 g)
  • 1 tsp kosher salt
  • ¼ tsp black pepper
  • ¼ -½ tsp garlic powder
  • 1 ⅓ cup liquid egg whites 315 g**
  • 2 Tbsp crumbled goat cheese 14 g

Instructions

  • Pre-heat oven to 350.
  • Line a baking dish (one that’s preferably slightly smaller than your wrap) with parchment (this is crucial if you want to be able to remove it for easy slicing!) Place your Cut Da Carb wrap on top of the parchment and press it into the pan. Make sure the pan is small enough that the edges of the wrap are raised to hold in the egg whites. Spray the wrap with a light mist of olive oil spray and sprinkle with a little kosher salt.
  • Fill your wrap “crust” with all of your veggies; zucchini, tomato, mushrooms, bell, onions, arugula, and basil. Make sure you chop your turkey sausage link into little pieces and scatter them all over the veggies. Sprinkle everything with salt, pepper, and garlic.
  • Pour liquid egg whites evenly over the veggies and sausage, then sprinkle the top with goat cheese. Bake for 45 minutes. Let sit for five minutes and then carefully remove the whole thing by lifting the parchment out onto a platter or cutting board. Garnish with extra basil!

Notes

*Feel free to use the your best option for the crust! Macros will change of course, (Cut Da Carb are just 14 carbs each) but a lavash bread would be similar in shape and size. Joseph’s or Atorias lavash will be closest in macros.
**You can also use liquid egg substitute for the same macros. I bought it by accident so mine is yellow!
MFP: Lillie Eats and Tells Garden Veggie Quiche

Nutrition

Calories: 384kcal | Carbohydrates: 25.5g | Protein: 45.8g | Fat: 6.3g | Fiber: 9.2g