Shane Healy

Owner at CrossFit Shatter

Quiche is defined as “a baked flan or tart with a savory filling thickened with eggs”. My idea of a breakfast quiche is simply tossing an omelet into a pie dish, with or without a crust and popping it into the oven. Breakfast quiche can be eaten cold, reheated in a pan, a toaster oven, or the microwave. Its easy to pack and take to work or toss into a paper towel and eat (carefully) in the car on your way to class. I used shredded hash browns as the bottom of my quiche, though you could easily go without or choose a pie crust, depending on your goals and desires. The ingredients you can add are endless. For this one, I chose sausage and cheese. I’ve made it with spinach and artichoke hearts, with ham, with bacon… whatever your omelet looks like, toss those ingredients into the quiche, cook, and go! We make breakfast quiche all the time!

6 large eggs
1.5 cups shredded hash browns (I used a bag of Simply Potatoes; this was enough to cover the bottom of the pie dish)
0.5 cup shredded cheddar cheese
3 links sweet sausage (I bought Premio sausage links; six links in the package)

Preheat your oven to 350*. You’ll need to brown the hash browns in a pan; cook per the directions on the packaging. Once cooked, press them into the pie dish and set aside. You’ll also want to remove the casing from the sausage, cut the links into smaller pieces, and cook them in a pan as well. In a bowl, whip together the eggs, cheese and cooked sausage. Pour the ingredients from the bowl over the hash browns and pop the dish into the oven. Cook until the quiche is set and the top is golden brown.


The point of prepping food for the week ahead is to be in control. Its important to be able to “grab-and-go” when you’re busy, and to know that what you’re throwing in your bag will aid in your performance and/or recovery. If you’re tracking your macros, knowing what’s in your food ahead of time is incredibly helpful. Measure once while you prep and you save yourself tons of time later. If I take the ingredients above, and slice the quiche into six pieces, each piece contains: 15g F, 9.33g C, and 14.83g P.  Sausage is the big fat offender, but each link also has the same amount of protein as an egg. The counts will change based on your choice of ingredients of course. Using a food scale and the My Fitness Pal app (its free), will help you track your macros.