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Low-Carb Breakfast “Quiche”

I have a recipe that I’ve used for breakfast for years. It is my favorite quiche, but since Mr. Cozi and I are eating low carb these days, I’ve had to revise my recipe. It turned out to be more of a frittata than a quiche since there’s no crust.

No Carb Breakfast Frittata


    • 4 to 6 oz cheese
    • 9 oz package Jimmy Dean Sausage Crumbles
    • 1 container Original Eggbeaters 
    • Dash Tabasco
    • Green Onions


    1. Layer sausage and cheese in bottom of pie dish.
    2. Mix Tabasco with egg and pour over sausage.
    3. Add sliced green onions to the top.
    4. Bake 20 minutes or until eggs are set.

Frittata with Strawberries


Also, let me add, if you are also eating lower carb these days, I’ve discovered a few tricks to help you stay on your diet.

Caramelized Onions

This simple recipe can add flavor to salads, lettuce wraps and can be the base for a fried egg. After eating green beans, cabbage, salads, asparagus, zucchini and yellow squash until my nose started to twitch, I had to find something with more flavor in order to stay on the plan.

  • 2 large onions
  • 4 tablespoons olive oil
  • Salt and freshly ground black pepper
  1. Slice onions very thin.
  2. Heat oil and add onions. Sauté until lightly brown. This could take about 10 minutes depending on the heat of your stove.
  3. Add salt and pepper.

I cook these and the sautéed peppers below on Monday mornings to add to my “sandwiches” throughout the week. Take Romaine lettuce leaves and roll the deli meat and cheese of your choice with the onions and veggies with a good quality deli mustard. It’s a sandwich packed with flavor!

Caramelizing Onions



Sautéed Peppers

Slice the peppers and add to the onions as they are cooking. If you don’t like onions, you can cook these just like the onions above.

Caramelized Onions with Sautéed Peppers


Chef Salads

Mix a bag of salad at lunch with chopped deli meat, boiled egg, cheese, caramelized onions, peppers, marinated vegetables from the grocer (i.e. marinated/pickled green beans, asparagus, okra or mushrooms) for a tasty lunch that is quick and easy. The pickled variety of these vegetables make a great snack, too.


Homemade Salad Dressings

We love to pick up gourmet olive oils and vinegars from the Happy Olive here in Fairhope. If you have a cruet from the Good Seasons Salad Dressing mix days, you can mix up homemade salad dressings that add incredible flavor to your chef salads without any dairy or sugar. I make a different one each week. One of our favorite vinegars from the Happy Olive is the Serrano Honey Balsamic Vinegar. It adds a touch of sweetness without the carbs. Mix it with the Lemongrass and Mint Oil for a deliciously light dressing.  In your jar fill the vinegar to the “V” line. Add water and a splash of Tabasco to the “W” line. Finish with the oil, salt and pepper to taste. This vinegar is also delicious with their Walnut oil. Shake well and add to your salad.

If I can eat like this and lose weight at the same time, I might just get skinny again. 😉


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