Sausage & Kale Crustless Quiche

Crustless quiches, aka baked fritattas, are one of my go-to dishes when I want an easy and nutritious meal. This one was inspired by what I had on hand. I made my own beef Italian style sausage by seasoning ground beef, but I would have used pork or turkey Italian sausage if I had it readily available so I wrote the recipe as if using Italian sausage. I used prewashed and cut kale from a bag, but sorted through the pieces and removed the heavy veins and stems for more even cooking and easier eating. If using whole kale leaves, remove the central veins and stems prior to chopping.

1 lb ground Italian sausage or links removed from casings
10 eggs
3-4 cups (6oz) kale leaves, washed & cut
1/2 cup shredded Parmesan cheese
1 onion, diced
2 cloves garlic, minced
3 Tbs milk or water
2 Tbs dried parsley
1 Tbs olive oil
1 Tbs balsamic vinegar
1/2 tsp fennel seeds
1/2 tsp dried basil
1/4 tsp dried oregano
1/4 tsp dried thyme
salt & pepper to taste

Preheat oven to 400°F. Prepare a pie pan with cooking spray, I prefer coconut or avocado oil sprays. Saute sausage with olive oil, onion, garlic, and parsley until cooked through. Add balsamic vinegar and kale and cook until the kale is wilted. Add salt & pepper to taste. Remove from heat and pour into prepared pie pan. In a medium bowl, whisk together eggs with water or milk, fennel seeds, basil, thyme, and oregano. Add salt & pepper to season. Add 1/4 cup cheese to the egg mixture and stir well. Pour eggs and cheese mixture over the meat and kale mixture. Gently stir and even out the top. Sprinkle the rest of the cheese on top. Place in the oven and bake for 25-30 minutes, until the top is golden and the eggs are cooked through. Remove from oven and allow to cool for 10 minutes before cutting and serving.


About Vandy Roadifer

Vandy Roadifer has a M.S. in Human Nutrition and lives with complex chronic illnesses, which includes many food allergies and sensitivities. She enjoys creating and sharing great tasting recipes that fit her lifestyle, discussing food related topics, and educating people on how best to meet their individual nutritional needs from an evidence based perspective.
This entry was posted in Gluten Free, Grain Free, LCHF, Main Course. Bookmark the permalink.

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