This collection of keto quiche recipes feature keto crusts made with a variety of low carb flours and vegetables. By substituting traditional pastry crusts with a low carb and gluten-free alternative, we've crafted a series of recipes for you to enjoy a slice of quiche. Enjoy a slice warm or cold for lunch, brunch or dinner.
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Is Quiche Keto?
Traditional pastry crusts are high in carbohydrates due to their flour content. A single serving of a traditional pastry crust can contain anywhere from 10 to 20 grams of carbohydrates or more, depending on the size of the slice. For a keto-friendly option, using a crust made from almond flour, coconut flour, or a crustless quiche can significantly reduce the carbohydrate content.
What not to put in Quiche
When making a quiche, especially if you're aiming for a keto-friendly version, there are some ingredients you might want to avoid or use sparingly. Here are a few:
- High-Carb Vegetables: Some vegetables are higher in carbohydrates than others. Vegetables like potatoes, carrots, peas, and corn are higher in carbs and may not be the best choice for a keto quiche. Instead, opt for low-carb vegetables like spinach, broccoli, mushrooms, bell peppers, or zucchini.
- Sugary Ingredients: Ingredients that contain added sugars, such as sweetened condiments or certain sauces, should be avoided in a keto quiche. These can significantly increase the carb content and may not align with your dietary goals.
- High-Carb Crusts: Traditional pastry crusts made with wheat flour are high in carbohydrates and may not be suitable for a keto diet. Instead, consider using a low-carb alternative like almond flour, coconut flour, or making a crustless quiche.
- High-Carb Dairy: While dairy products like cheese and cream are commonly used in quiche, some varieties can be higher in carbohydrates. Opt for full-fat, low-carb cheeses like cheddar, mozzarella, or cream cheese, and use heavy cream instead of milk for a richer, lower-carb option.
- Processed Meats with Added Sugars: Some processed meats, such as certain types of bacon or sausage, may contain added sugars or fillers that can increase the carbohydrate content. Choose unprocessed, sugar-free varieties of meats for your keto quiche.
Keto Quiche Filling Suggestions
It seems that my keto quiche recipes seem to be very broccoli driven! So here are a few other filling suggestions for your low carb quiche.
- Spinach and Feta: Sautéed spinach with garlic and onions, mixed with crumbled feta cheese.
- Bacon and Cheddar: Cooked bacon pieces and shredded cheddar cheese for a classic flavor combination.
- Mushroom and Swiss: Sautéed mushrooms with shallots or onions, mixed with Swiss cheese for a rich and earthy taste.
- Broccoli and Cheddar: Steamed broccoli florets combined with sharp cheddar cheese for a hearty and satisfying option.
- Ham and Gruyère: Diced ham and shredded Gruyère cheese for a French-inspired twist on a traditional quiche.
- Asparagus and Parmesan: Blanched asparagus spears paired with grated Parmesan cheese for a fresh and flavorful filling.
- Spinach, Sun-Dried Tomato, and Goat Cheese: Sautéed spinach with sun-dried tomatoes and tangy goat cheese for a burst of Mediterranean flavors.
- Smoked Salmon and Dill: Smoked salmon pieces with fresh dill and cream cheese for an elegant and savory option.
- Sausage and Pepper Jack: Cooked sausage crumbles with diced bell peppers and spicy pepper jack cheese for a kick of heat.
- Zucchini and Mozzarella: Sautéed zucchini slices with Italian seasoning and shredded mozzarella cheese for a light and summery quiche.
Crustless Quiche vs Frittata
While both crustless quiche and frittata are egg-based dishes that often contain similar ingredients, there are some differences between the two:
- The texture of a crustless quiche is similar to that of a traditional quiche, with a creamy and custardy interior.
- Crustless quiches are often baked in a pie plate or a pie pan similar to traditional quiches, and they can be served in slices like a pie.
- A frittata is an Italian dish that is also made with eggs and various fillings but differs from quiche in that it is cooked entirely on the stovetop.
- Frittatas start by cooking the filling ingredients in a skillet, then pour a beaten egg mixture over the top. The mixture is cooked on the stovetop until the bottom and sides are set, and then it's finished under the broiler to cook the top.
Keto Crustless Quiche
A crustless quiche is essentially a traditional quiche without the pastry crust. It typically consists of a savory custard-like mixture of eggs and cream, combined with various fillings such as vegetables, meats, and cheese.
Crustless Salmon Quiche
Crustless Asparagus, Artichoke & Goats Cheese Quiche
Keto Mini Quiche
Whether you're hosting a brunch, packing a picnic, or simply looking for a convenient and satisfying snack, these keto mini quiches are sure to delight your taste buds.
Brie & Caramelised Onion Mini Crustless Quiche
Mini Spinach Feta Quiches
Keto Quiche with a Crust
We use a mix of different low carb flours for the pie crust. Almond flour and coconut flour are often used.
Broccoli, Smoked Cheese & Walnut Quiche
Broccoli & Blue Cheese Quiche
Vegetable Quiche Crust Recipes
We were creative with broccoli and cauliflower with these vegetable crusted quiches.
Cauliflower Crust Quiche
Broccoli Crust Quiche
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