Preheat oven to 400°F (200°C).

Cook the sausage: In a large skillet over medium heat, cook sausage until browned and cooked through. Remove and set aside.

Sauté veggies: In the same pan, add diced onion and bell pepper. Cook for 4–5 minutes until softened. Add minced garlic and cook another 30 seconds.

Prepare filling: In a large bowl, whisk together eggs, cottage cheese, milk, cheddar, parmesan, salt, and pepper. Stir in the cooked sausage and sautéed veggies.

Assemble quiche: If using a pie crust, lay it in a greased 9-inch pie dish. Pour the mixture into the crust (or straight into the dish for crustless).

Bake: Place in the oven and bake for 40–45 minutes, or until the center is set and top is lightly golden.

Cool & serve: Let quiche cool for 10–15 minutes before slicing and serving.