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Thankfully, the Trim Healthy Mama plan embraces all the healthy fats and carbs, but sometimes we want to shake things up and pull back on our fuels!  This meal does just that, but you’d never guess it due to how hearty and filling it is – with lots of staying power due to the protein!

            Sweet-N-Spicy Quiche

This quiche recipe has two special ingredients that really boost the nutrition, fiber, and help you to feel full and satisfied. 

The THM Nutritional Yeast not only gives this quiche a buttery/cheesy flavor, it also bumps up the nutrition providing both chromium and protein, as well as immune enhancing compounds beta-1, 3 glucans, trehalose, mannan, and glutathione. 

The THM Psyllium Husk Flakes are going to give an almost-crust-like feeling to this quiche as well as make it heartier and filling!

Fuel Pull doesn’t have to mean bland! This delicious, hearty meal is great for breakfast, lunch, or dinner! The apple sausage makes this sweet and the salsa and optional red pepper flakes make it spicy! 

I love sneaking in some good veggies in here – this quiche is so packed full of flavor that you hardly notice all the veggies!  Even the kids will like it – but you might want to cut back on the heat!


Sweet-N-Spicy Quiche (THM - FP)

You won't believe that this recipe is Fuel Pull!  It is filling, delicious, and hearty! 

Course Breakfast
Servings 6
Author Jessica Myers


  • 2 1/2 cups egg whites (I use the kind in a carton that you buy in the grocery store)
  • 12 oz apple chicken sausage (or maple apple... look for one without much added sugar, if possible)
  • 2 cups frozen kale
  • 1 cup seasoning blend (or a cup of diced onions and peppers)
  • 3/4 cup hot salsa (or mild/medium if you can't take the heat)
  • 5 Tbsp parmesan cheese (powdered green can is fine)
  • 3 Tbsp nutritional yeast
  • 1/2 tsp mineral salt
  • 1/2 tsp black pepper
  • 1/2 tsp red peper flakes (optional)
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1 tsp dried parsley
  • 2 Tbsp psyllium husk flakes


  1. If your chicken sausage is in a casing, remove the casing and discard.  Cook the meat in a medium skillet over medium heat until cooked thoroughly - breaking up into small pieces as it cooks. Set aside.

  2. Meanwhile, quickly steam your frozen kale and seasoning blend (or cut veggies) until they are soft. (I use the microwave for this).  Drain well and use some paper towels to squeeze out any excess liquid.

  3. In a medium bowl, add the egg whites, sausage, veggies, and all other ingredients and stir together well. 

  4. Spray a 9x13" casserole dish with cooking spray and pour quiche mixture in.  Bake at 350 degrees for 30-35 minutes.  

Jessica is a Christian homeschooling mom of five and married to her knight in shining armor for over 20 years. She is a THM Certified Coach and loves to share her recipes while managing the huge THM online community. Some of the links in her recipes may contain affiliate links to products she uses and loves.  If you make a purchase, using these links, she’ll earn coffee money, which she promises to drink while creating more recipes that you’ll love.