Turkey Sausage Quiche or Scramble

Instead of following a certain meal plan, I've actually started tracking Macros. Macros is basically tracking your daily grams of proteins, fats, and carbohydrates consumed. Whether trying to lose weight, build muscle, and/or maintain weight, macros can be what makes or breaks reaching your desired goals. 

See how I track my macros here: http://www.myfitnesspal.com/food/diary/4miwrap

Because I'm tracking my meals based on their nutritional content (instead of just calories), it's opened up so much in terms of "what can I eat?"  To answer that question, you can pretty much eat anything as long as it fits your Macros. 

This dish is packed with protein while being low-carb and low-calorie. Plus, it will leave you feeling full and satisfied. 

And you can make it 2 ways: choose a baked quiche or a skillet scramble. Either way, you're going to love the taste. 

Turkey Sausage Quiche or Scramble

1 C egg whites

3 large eggs

1/4 C cashew milk (can substitute any milk)

1/3 C shredded cheddar cheese

1 C cottage cheese

1/2 C chopped red bell pepper

1/4 C chopped green chile 

1 green onion, chopped

1/2 LB ground turkey breakfast sausage

Salt & Pepper, to taste 

For Quiche:

1. Preheat oven to 350°.

2. In a skillet, scramble and brown ground turkey breakfast sausage. Cook through completely.

3. With cooking spray, butter, or olive oil, grease the inside of a 9" square baking dish or pie dish.

4. Once sausage is thoroughly cooked, drain any fat remaining (this is easily done in a bowl lined with paper towels). Transfer sausage to baking dish. To baking dish add chopped onion, bell pepper, and chile. Stir to combine.

5. In a bowl, whisk together egg whites, eggs, milk, cheddar cheese, cottage cheese, and salt & pepper. Pour over sausage & veggies in dish (do not stir). 

6. Bake at 350° for 45 minutes, or until a knife inserted in the center of the quiche comes out clean). 

For Scramble:

1. In a skillet, on Medium heat, scramble and brown ground turkey breakfast sausage. Cook through completely.

2. To the pan, add chopped onion, bell pepper, and chile. Allow to cook for about 3-5 minutes, stirring often, to let veggies slightly soften. Reduce heat to Medium-Low. 

3. In a bowl, whisk together egg whites, eggs, milk, cheddar cheese, cottage cheese, and salt & pepper. Pour over sausage & veggies in pan. 

4. Scramble ingredients, stirring often, until eggs are cooked through (but still glossy and moist looking). 

Serve and enjoy. Prepared either way, both methods Serves 4. 

This is a great dish to make ahead, and use for meal prepping. Try topping it with your favorite salsa, or even rolling it into a burrito. 

UPDATE! 

I just made this recipe in my crockpot. How easy is that!?! Cooking breakfast while I sleep. 

Use the ingredients listed above, but follow these directions:

Crockpot Quiche:

Since this will be an over-night dish, I'm adding everything raw. 

1. With a paper towel sprinkled with extra virgin olive oil, rub the inside of your crockpot dish with a thin coat of oil to prevent sticking. 

2. In bottom of dish, mix together ground turkey sausage, onions, chile, and bell peppers. 

3. In a bowl, whisk together egg whites, eggs, milk, cheddar cheese, cottage cheese, and salt & pepper. Pour over sausage & veggies in crockpot.

4. Turn crockpot on Low, and cook 6-8 hours. 

The texture is different when you prepare eggs in a crockpot. It's more firm and spongy. Since I didn't pre-cook the sausage, there will be liquid in the bottom of the crockpot. That's okay! It acts as a barrier and keeps the eggs from sticking to dish, plus keeps them drying out since you're preparing this overnight. Pictured below, I actually doubled my recipe to feed my family (because there's 7 of us).