Randy Chandler
Sausage and cheese quiche is a delicious, savoury dish that can be enjoyed at any meal. However, it is also a high-calorie dish, with a standard slice of meat quiche containing between 350 and 400 calories. The calorie count can vary depending on the ingredients used, such as the type of cheese and the addition of vegetables, with a slice of cheddar cheese ranging from 80 to 110 calories. One recipe for an easy sausage quiche with cheddar cheese and eggs has 427 calories per serving. Another recipe for a 140-calorie sausage and cheese quiche uses a crustless base and a combination of whole eggs and egg whites.
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What You'll Learn
Calories in sausage: 173 per serving
A slice of sausage and cheese quiche can contain anywhere from 140 to 427 calories, depending on the ingredients used and the serving size.
A single serving of ground pork sausage contains 173 calories. This is based on a serving size of 1.5 oz of lean cooked and drained sausage. The calorie count can vary depending on the type of sausage used, such as mild or spicy breakfast sausage, Italian sausage, or pre-cooked sausage links.
The other ingredients in a sausage and cheese quiche also contribute to the overall calorie count. For example, a slice of cheddar cheese contains 80-110 calories, while mozzarella cheese has 70-90 calories. Eggs, the other essential component of a quiche, contribute about 54 calories per large egg.
Additionally, the crust of the quiche adds calories. A deep dish frozen pie shell can contribute about 17 calories per serving. However, opting for a crustless quiche can reduce the overall calorie count of the dish.
It's important to note that the calorie content of a sausage and cheese quiche can vary depending on the specific recipe and ingredients used. Different recipes may call for various types of cheese, sausages, and additional ingredients, all of which can affect the calorie count.
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Calories in cheese: 70-110 per slice, depending on type
Cheese is a key ingredient in a quiche, and the type of cheese used can significantly impact the dish's overall calorie count. While a traditional quiche recipe may call for cheddar cheese, which typically contains 80-110 calories per slice, opting for mozzarella cheese can reduce the calorie count to 70-90 calories per slice.
When it comes to calorie intake, it's worth noting that a slice of sausage and cheese quiche can range from 250 to 400 calories, depending on the ingredients and portion sizes. The addition of meat, such as sausage, bacon, or ham, can increase the calorie count due to the higher fat and protein content.
To make a healthier quiche, consider using lower-fat cheese alternatives or adding more vegetables to reduce calories and fat. For example, a crustless quiche or one made with egg whites can be a lighter option. Additionally, choosing a whole wheat crust can boost the fiber and nutrient content of the dish.
While quiche is often associated with breakfast or brunch, it can also be enjoyed at lunch or dinner. As a high-calorie dish, it may be avoided by those watching their calorie intake or trying to lose weight. However, with some creative ingredient substitutions, it is possible to enjoy a delicious slice of sausage and cheese quiche while still maintaining a balanced diet.
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Calories in eggs: 54 per egg
A single egg contains approximately 54 to 80 calories, depending on its size and method of preparation. A small egg typically contains around 55 calories, while a medium-sized egg has around 66 calories, and a large egg has about 72 to 80 calories. The egg's yolk, which is nutrient-dense, accounts for most of these calories.
Poached eggs, a popular choice due to their convenience and lack of additional cooking oil or butter, fall on the lower end of the calorie spectrum, with approximately 54 to 80 calories. On the other hand, frying an egg in fat can increase the calorie count, ranging from 85 calories with a small amount of spray oil to around 120 calories if fried in oil without draining it.
The calorie content of eggs can also be influenced by the ingredients used during preparation. For example, adding cheese or butter will increase the calorie count. A large egg cooked in a tablespoon of butter has about 174 calories. Similarly, an omelette with three eggs and cheese cooked in butter can amount to 400 calories.
In the context of a sausage and cheese quiche, the calories from eggs contribute to the overall calorie count of the dish. A slice of a meat-based quiche, such as one containing sausage, typically falls in the range of 350 to 400 calories due to the added fats and proteins. However, the specific recipe and ingredients used can cause this value to vary.
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Crustless quiche: removing crust cuts calories
Quiche is a delicious and versatile dish, perfect for any meal. However, it can be high in calories, especially when filled with cheese and meat. A slice of sausage and cheese quiche can contain anywhere from 140 to 427 calories, depending on the ingredients and portion size.
If you're looking to reduce the calorie count of your quiche, one effective method is to remove the crust. The crust of a quiche contributes a significant amount of calories, and by opting for a crustless version, you can cut down on both carbs and calories. For example, a 9-inch deep dish pie shell used in a sausage and cheese quiche contributes around 17 calories per serving. By eliminating the crust, you not only reduce the calorie count but also create a lighter dish that still retains the rich flavor of a traditional quiche.
A crustless quiche is an excellent option for those who want to enjoy the taste of quiche without the guilt of consuming too many calories. It's a simple way to make a healthier choice without compromising on flavor. Additionally, a crustless quiche allows you to focus on the delicious fillings, such as eggs, cheese, and vegetables.
When making a crustless quiche, you can get creative with your ingredients to enhance the flavor and nutritional profile. For instance, adding nutrient-dense vegetables like spinach, broccoli, or zucchini not only boosts the fiber and vitamin content but also allows you to use less cheese. You can also opt for lower-fat or reduced-fat cheese, which can further reduce the calorie and fat content of your quiche without sacrificing taste.
By combining a crustless quiche with thoughtful ingredient choices, you can create a delicious and satisfying dish that fits within your calorie and nutritional goals. So, whether you're counting calories or simply looking for a lighter option, removing the crust from your quiche is a great way to enjoy this savory treat while keeping things healthy and flavorful.
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Calories per serving: 427kcal per serving
A serving of sausage and cheese quiche contains 427 calories. This calorie count takes into account the various ingredients used to make the quiche, including sausage, cheese, eggs, and a pie crust or crustless alternative.
The calorie count of a sausage and cheese quiche can vary depending on the specific ingredients used and the proportions in which they are combined. For example, the type of cheese used can significantly impact the overall calorie count. Cheddar cheese, which is commonly used in sausage and cheese quiches, typically contains 80-110 calories per slice. Other types of cheese, such as mozzarella, may have slightly fewer calories, ranging from 70-90 calories per slice.
Additionally, the inclusion of meat, such as sausage, contributes to the overall calorie count. The ground pork sausage in a quiche can add approximately 173 calories per serving. The eggs used in the quiche also contribute to the calorie count, with a fresh, whole, raw egg containing around 54 calories.
The pie crust or crustless alternative can also affect the calorie content. A traditional pie crust can add calories and carbohydrates to the quiche. However, opting for a crustless version or using a whole wheat crust can reduce the overall calorie count.
It is worth noting that the serving size of a quiche can vary, typically ranging from 1/8 to 1/6 of a 9-inch pie. This variation in serving size can also impact the number of calories consumed.
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Frequently asked questions
A slice of sausage and cheese quiche typically contains 350-400 calories. However, this can vary depending on the ingredients used and the serving size.
Yes, there are several ways to reduce the calorie content of a sausage and cheese quiche. Using a reduced-fat or part-skim cheese, adding nutrient-dense vegetables, opting for a whole wheat crust, or making a crustless quiche can all help to lower the calorie count.
A slice of cheddar cheese typically contains 80-110 calories.
Yes, there are some low-calorie sausage and cheese quiche recipes available, such as this 140-calorie cheesy sausage quiche that uses a medley of vegetables, shredded cheddar, beaten eggs, egg whites, skim milk, and grated parmesan cheese.
