Per serving:565 calories, 18 g protein, 12 g carbohydrates, 51 g fat
Ingredients
Crust:
1 ½ cups almond flour
¼ tsp baking soda
1 ½ Tbsp melted butter from grass-fed animals
¼ tsp salt
1 organic egg
Filling:
3 large eggs
1 cup organic milk
½ cup organic heavy cream
¼ tsp ground pepper
1 tsp salt
¼ tsp paprika
½ tsp dried chives
Your favorite quiche fillings
Directions:
Crust:
Preheat oven to 350 degrees F / 175 degrees C.
Combine all ingredients in a food processor until it forms into a ball.
Place keto pie crust dough onto pie plate and spread thinly and evenly.
Bake crust for 8 to 10 minutes.
Top with your favorite quiche filling (see instructions below).
Filling:
Preheat oven to 350 degrees F / 175 degrees C.
In a bowl, mix wet ingredients and spices with a whisk. For egg-only quiche, pour mixture into crust and bake.
Cook or sauté meats and vegetables before mixing into quiche filling. Use approximately one cup of cheese and one cup of meat, fish, or vegetables.
To assemble quiche, add cheese (if using) to crust, followed by pouring egg mixture to just below the top of the crust.
Bake for 30 to 40 minutes or until it’s fully set and doesn’t move or jiggle when touched.
Recipe tips:
If you're short on time, make the crust and filling ahead of time and store them separately in the refrigerator.
Let the quiche cool for a few minutes before slicing and serving to avoid a soggy crust.
Replace almond flour with coconut flour if you have a nut allergy, but keep in mind that a coconut flour crust is more absorbent, and you may have to add more liquid to the crust dough.
Quiche is a classic French savory tart made with a pastry crust filled with eggs, cheese, and various meat or vegetable options. However, quiche is usually high in carbs and unsuitable for keto.
Here’s a delicious keto quiche recipe that’s low in carbs and the perfect dish for a nutritious breakfast, brunch, or dinner that’ll keep you satiated and in fat-burning mode.
What’s in keto quiche?
A quiche has two main components - the crust and the filling. This keto-friendly version uses almond flour for the crust and a combination of eggs, milk, cream, cheese, and your choice of filling.
The filling can be easily customized by adding different protein options, spinach, bacon, mushrooms, or other low-carb vegetables.
Almond flour is an excellent alternative to a wheat-based crust as it’s gluten-free, low in carbs, and rich in healthy fats, vitamin E, magnesium, and fiber. It also adds a delicious nutty taste to the dish and offers plenty of health benefits.
Research published in Nutrients found that almonds can aid in weight control by reducing hunger, increasing feelings of fullness, and boosting resting energy expenditure.
Watch the video below to learn how to make a keto-friendly quiche at home.
Delicious Keto Quiche
Why you’ll love this keto quiche recipe
Following a keto diet doesn’t mean sacrificing flavor or your favorite dishes. This keto quiche recipe is just as satisfying as the traditional version while being low in carbs and nutritious.
Here are a few reasons why you'll love this low-carb quiche:
Packed with protein, healthy fats, and essential nutrients
Great for meal prep
Can be enjoyed for breakfast, lunch, or dinner
Easy to make with simple ingredients
100 percent keto-friendly
There are plenty of flavor combinations you can try with this recipe, including mushroom and spinach, bacon and cheddar, or broccoli cheese quiche. Don't hesitate to experiment and discover your favorite version.
Making keto-friendly crust
Balancing the right amount of almond flour and wet ingredients is the key to a perfect keto-friendly crust and helps achieve a dough that’s easy to handle while crisping up beautifully when baked.
It's essential to mix the almond flour with melted butter thoroughly to create a sandy texture before pressing the dough into the baking dish.
Once baked, this keto quiche crust has a golden-brown hue and a firm but tender consistency that complements the silky quiche filling.
If you hate a soggy bottom, pre-bake the crust for a few minutes to prevent it from getting soft when the filling is added.
For those who enjoy meal prepping, this crust can be made ahead and refrigerated for a few days, ensuring a fresh and flavorful meal is just a short bake away.
Low-carb filling ideas and tips
There are endless possibilities when it comes to filling your low-carb quiche. Keto-friendly veggies, meat, shrimp, or chicken are all excellent options.
For a classic quiche, you can opt for the traditional combination of eggs, cream, and cheddar cheese seasoned with salt and pepper.
Try incorporating low-carb vegetables such as spinach or bell peppers packed with vitamin C and fiber, and add bacon, ham, or sausage for a protein boost.
"Fortified nutritional yeast contains B vitamins that can increase energy levels and help alleviate stress," explains Dr.Berg. "It's also rich in fiber and trace minerals that can support digestive health and promote healthy skin, hair, and nails."
Storage and reheating tips
Keto quiche can be stored in an airtight container in the refrigerator for up to four days. It's best to reheat leftover quiche in the oven or toaster rather than the microwave to maintain its crispness and texture.
Preheat the oven to 350°F (175 °C), place quiche on a baking sheet, and bake for 10 to 15 minutes or until heated thoroughly.
Alternatively, you can freeze individual slices for up to three months for a quick and easy meal later. Simply wrap each slice in plastic and place them in a freezer-safe container.
When ready to eat, thaw overnight in the refrigerator and reheat in the oven for best results.
It can be tempting to reach for carb-heavy breakfast treats such as bagels or muffins, but this delicious keto quiche is a satisfying replacement that won’t impact your blood sugar levels.
