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Workout Lesson


Sausage and Veggie Crust less Quiche C15g P21g F7.5g Cal214 Makes 657g| Eat 200g


  • 1 cup, cubes (133g) raw sweet potato (cubed)

  • 2 cup whole (174g) Crimini or Baby Bella mushrooms (chopped)

  • 1/2 cup (60g) yellow onion (chopped)

  • 1 link (68g) "Al Fresco" sweet Italian chicken sausage

  • 4 large (200g) eggs

  • 4 large (132g) egg whites

  • 1/2 cup (113g) plain nonfat Greek yogurt

  • 1 leaf (1g) fresh sage

  • 1 tsp (1g) fresh thyme

  • 1/4 teaspoon (2g) salt


  • Preheat the oven to 350 F. Heat medium to large sauté pan over medium heat. Spray with nonstick cooking spray. Add the sweet potato and cook for 5-7 minutes, or until it begins to soften.

  • Add onion and mushroom and sauté for another 3 minutes. Add chicken sausage and sauté for 1 more minute, just to mix all of the flavors.

  • Meanwhile, whisk together eggs, egg whites, Greek yogurt, herbs, and salt in a large bowl. Once vegetables are ready, add them to the egg mixture.

  • Spray a 10-inch pie dish with nonstick cooking spray. Add the egg, vegetable, and chicken sausage mixture to the baking dish. Bake for 25-30 minutes until the top is set. Slice.


  • We recommend using a non-stick sauté pan to sauté the vegetables so they don’t stick. If you don’t have one, you may need more olive oil or nonstick cooking spray (those macros would be additional).

  • Herbs are optional but do add a nice flavor.

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