Creamy Dairy-Free Gluten-Free Sausage and Zucchini Quiche: Your Go-To Healthy Breakfast
So creamy and utterly delicious, you would never guess that this Sausage and Zucchini Quiche is completely dairy-free and gluten-free. Yet, it’s absolutely packed with nourishing veggies and lean protein, making it an ideal choice for a healthy lifestyle.
It’s no secret to those who know me well – I’ve always had a soft spot for cheese. Many of my favorite recipes feature it prominently, and I’m constantly finding new ways to incorporate its delightful creaminess into my meals. However, life often brings new challenges and delicious discoveries. For me, that challenge came in the form of my son needing to go dairy-free.
This presented a wonderful opportunity to rethink and reimagine our family’s most cherished dishes, adapting them to be dairy-free without sacrificing flavor or texture. The quest to recreate that familiar creaminess without dairy led me to one of my all-time favorite ingredients: full-fat coconut milk. And let me tell you, it’s a total game-changer!
The Secret Ingredient: Full-Fat Coconut Milk
Full-fat coconut milk has become an invaluable staple in my kitchen, especially when crafting dairy-free alternatives. A little goes a long way, transforming ordinary dishes into creamy, luscious masterpieces – much like this incredible quiche. Despite being completely devoid of cheese or any other dairy products, everyone who tastes it swears there must be dairy in it. That’s the magic of coconut milk!
Beyond its creamy texture, this particular recipe offers even more benefits. It’s a crustless quiche, which means it’s naturally low-carb and gluten-free, making it suitable for a wide range of dietary needs, including those following a Dairy-Free Keto or 21 Day Fix plan. It’s also an excellent way to sneak in extra vegetables, providing a wholesome and satisfying meal.
Why You’ll Love This Dairy-Free Gluten-Free Quiche
- Incredibly Creamy: Thanks to full-fat coconut milk, you won’t miss the dairy!
- Naturally Gluten-Free & Low-Carb: Being crustless makes it perfect for various dietary preferences.
- Packed with Nutrients: Loaded with lean protein from sausage and essential vitamins from zucchini and tomatoes.
- Versatile & Customizable: Easily adapt the veggies or switch up the protein to your liking.
- Excellent for Meal Prep: Makes multiple servings that freeze beautifully, saving you time during busy weeks.
We use coconut milk for so much more than just quiche – it’s fantastic for baking, making homemade vegan ice cream, and whipping up a dairy-free topping for desserts. Its rich consistency and subtle flavor enhance a multitude of dishes. So next time you’re at the grocery store, grab a couple of cans and get ready to experiment!
Crafting Your Perfect Sausage and Zucchini Quiche
This sausage and zucchini quiche recipe is designed for flexibility and ease. You can bake it in two regular pie pans, allowing you to enjoy one immediately and freeze the other for later. Alternatively, a single 9×13 inch pan works wonderfully for a larger family meal. For entertaining or convenient grab-and-go portions, consider making mini quiches using a muffin tin – aim for about 16 delightful minis!
Looking to boost your veggie intake even further? Simply add 2 cups of fresh spinach to your meat and vegetable mixture. It wilts down beautifully and adds another layer of nutrition without altering the fantastic flavor profile. The combination of savory sausage, tender zucchini, and sweet grape tomatoes creates a harmonious blend that will tantalize your taste buds.
Ingredient Spotlight:
- Poultry Breakfast Sausage: Choose an all-natural variety for the best flavor and quality. You can even make your own with ground chicken or turkey for full control over ingredients. This provides a fantastic lean protein base.
- Zucchini: Sliced into thin half-moons, zucchini cooks quickly and adds a delicate texture and earthy flavor. It’s a wonderful way to incorporate healthy greens.
- Red Onion: Diced red onion adds a subtle sweetness and a touch of savory depth that complements the sausage and zucchini beautifully.
- Grape Tomatoes: Halved or quartered, these burst with fresh, tangy flavor, adding a bright contrast to the richer ingredients.
- Fresh Basil: Aromatic fresh basil elevates the dish with its vibrant, peppery notes, making every bite feel gourmet.
- Vegan Butter (or Olive Oil/Ghee): For a truly dairy-free dish, vegan butter works perfectly. Olive oil or ghee are also excellent alternatives, adding richness and helping with the browning of the vegetables.
Can I Freeze Sausage and Zucchini Quiche?
Absolutely! This quiche freezes exceptionally well, making it an excellent option for meal prepping healthy breakfasts or quick lunches throughout the week. To freeze, allow any extra portions to cool completely. Then, separate them using parchment or wax paper to prevent sticking, and lay them flat in a ziplock bag or an airtight container. It can be safely frozen for up to 3 months.
When you’re ready to enjoy, simply thaw your frozen quiche in the refrigerator overnight. Once thawed, you can reheat it in the microwave for a quick bite or in the oven at a moderate temperature (around 300-325°F or 150-160°C) until it’s thoroughly warmed through and slightly golden. This ensures a delicious, hassle-free meal whenever hunger strikes.
Sausage and Zucchini Quiche
Adapted from: http://blog.paleohacks.com/sausage-quiche/
Pin Recipe
Ingredients
- Cooking spray
- 8 large eggs
- 1 lb all natural poultry breakfast sausage you can also make your own
- 4 cups zucchini sliced in thin half moons
- 1/4 red onion diced
- 2/3 cup full fat coconut milk WW can sub reduced fat
- 1/2 cup grape tomatoes halved or quartered
- 1-2 tablespoons fresh basil chopped
- 4 teaspoon vegan butter melted (or sub a good olive oil or ghee)
- Sprinkle salt and pepper
Instructions
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Brown the sausage (dice or remove from casing) in a large skillet over medium heat until fully cooked through. Drain any excess fat. Add the diced red onions and thinly sliced zucchini to the skillet and cook for an additional 5-7 minutes, or just until they begin to soften. Remove the mixture from the heat.
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While the vegetables are softening, preheat your oven to 350°F (175°C). In a separate large bowl, thoroughly whisk the 8 large eggs with the 2/3 cup of full-fat coconut milk until well combined and frothy.
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Prepare your baking dishes by lightly spraying two regular pie plates, one 9×13 inch pan, or a muffin tin (for about 16 mini quiches) with cooking oil. Evenly distribute the cooked sausage, onion, and zucchini mixture into your chosen pans.
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Pour the egg and coconut milk mixture evenly over the meat and vegetable base in each pan. Top with the halved or quartered grape tomatoes and chopped fresh basil. Finish with a light sprinkle of salt and freshly ground pepper, and drizzle the melted vegan butter (or olive oil/ghee) over the top.
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Bake in the preheated oven for 20-25 minutes, or until the eggs are completely set and lightly golden. If using mini quiches, they might cook a bit faster (around 15-20 minutes). Allow the quiche to cool for about 15 minutes before slicing and serving. This resting period helps the quiche set further and makes for cleaner slices.
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Serve warm and enjoy this delightfully creamy and savory quiche! Remember, it also freezes beautifully, so don’t hesitate to make a double batch for future meals.
Notes
WW: 4 points (per serving) [Calculated using reduced fat coconut milk, and vegan butter]
Nutrition
Embrace Healthy & Delicious Eating with Our Crustless Quiche
This healthy quiche recipe is more than just a meal; it’s a testament to how flavorful and satisfying healthy eating can be, even with dietary restrictions. Whether you’re navigating dairy-free or gluten-free living, or simply seeking a wholesome and delicious recipe, this Sausage and Zucchini Quiche ticks all the boxes. It’s perfect for a fulfilling breakfast, a light lunch, or even a delightful dinner. Its versatility and make-ahead potential make it a true winner in any kitchen.
Don’t let the absence of dairy or crust fool you; this quiche delivers on taste, texture, and nutrition. It’s a wonderful way to enjoy a classic comfort food while adhering to your health goals. Give it a try, and prepare to be pleasantly surprised by its rich, creamy goodness and the vibrant flavors of fresh ingredients.
Happy cooking, and enjoy your journey to a healthier, more delicious life!