How To Make Keto Quiche (With Or Without A Crust)

Must Try


Let me show you how to make a keto quiche recipe! From tips for a crispy crust to delicious fillings, this post explains everything you need to know about gluten free, low carb quiche. Includes a detailed recipe for a broccoli and cheese quiche. Crust free option.

a slice of broccoli cheese quiche

Quiches are a brilliant option for everyone on a low carb diet. Why? They…

  • are simple and elegant at the same time
  • taste great hot and cold
  • can be prepared ahead
  • keep well for days and are freezable
  • work for breakfast, lunch and dinner
  • are so tasty that you can even serve them at a dinner party – whether your guests are low carb or not.

In this post, I’m going to show you step by step how I make a keto quiche with broccoli and cheese.

And I’ll tell you how to adapt the recipe to make tons of other quiches so you’ll never get bored. The possibilities are endless!

Is quiche keto?

Yes, with a few tweaks. Actually, there are two ways to make low carb quiche.

  1. Crustless quiche. This means you simply leave out the crust and just bake the filling. Yes, it’s that simple.
  2. Replace the crust with a keto quiche crust. Instead of making the crust with wheat or another grain flour, use a low carb flour such as almond or coconut flour.

Ingredients for a traditional quiche filling include eggs, cream, cheese, vegetables and sometimes meats – all of which are naturally low in carbs already.

Are you ready? Here are the ingredients I used in this broccoli quiche:

Ingredients

ingredients for this quiche recipe measured into bowls

Pie Crust

  • Almond flour – Both super-fine almond flour or ground almonds work.
  • Salt
  • Egg
  • Butter – Since almond flour contains plenty of natural fats, there is no need to add a lot of butter as you would in a regular pastry crust.

Filling 

  • Onion and garlic – Fresh is always best, but it’s possible to use onion and garlic powder, which you would add straight into the cream mix.
  • Broccoli
  • Eggs
  • Cream and almond milk – The almond milk makes the quiche a little lighter.
  • Cheddar and gruyere – Gruyere is a traditional cheese used in classic quiches such as quiche Lorraine.
  • Mustard, salt, pepper and thyme

How to make a low carb quiche

(This section contains step by step instructions and photos that show how to make this recipe. Find the recipe card with ingredient amounts and nutritional information at the bottom of the post.)

ALMOND FLOUR CRUST

Preheat the oven to 180C / 350F electric or 160C / 320F fan assisted. Line the bottom of a 9-inch pie dish with parchment paper and grease the sides really well.

almond flour dough in a food processor bowl

Place the almond flour and salt in a food processor and pulse briefly. Add the butter and egg and pulse until the mixture forms a ball.

Alternatively, stir together with a fork, then knead. 

Press the dough into the pie dish and prick the bottom with a fork multiple times so it does not bubble up.

quiche crust in a pan with fork marks

Bake for 10 – 12 minutes until slightly golden, then let cool.

Note: Many recipes recommend blind-baking the crust weighted. This means that you line the crust with parchment paper and add weights such as rice or beans into the middle to help the dough keep its shape when par-baking. I did not do this and still had no issues with the crust bubbling up. I think as long as you prick the dough with the fork you can avoid this extra step.

FILLING

In a large skillet over medium heat, sauté the onion and garlic in olive oil for 2 minutes. Add broccoli and sauté a further 3 – 4 minutes until al-dente. Set aside to cool.

broccoli in a saucepan

In a large bowl, add the eggs, heavy cream (it’s called double cream here in the UK), almond milk, cheddar cheese and gruyere, mustard, pepper, salt and thyme. Whisk to combine and set aside. 

egg and cream mix in a bowl with a ballon whisk

Once the broccoli has cooled, add it to the egg mixture and stir to combine.

quiche filling mix in a bowl

ASSEMBLE:

Turn the oven up to 200C / 400F electric or 180C / 350F fan assisted.

Pour the egg mixture into the pastry and bake for 35 – 45 minutes until it has set.

Tip: If the crust starts to brown a bit too much, loosely cover it with a ring of aluminium foil.

prepared quiche before baking.

Allow to cool to firm up. Remove from the pie dish and slice. 

Keto quiche formula

It’s really easy to change up this broccoli cheese quiche – if you stick to these 5 main ingredient groups. The amounts are perfect for a 9 inch pie dish.

  1. Low carb crust. I like an almond flour crust, but you can use sunflower seed or sesame seed flour instead. It’s also possible to make a coconut flour pie crust. See the recipe further down in the post.
  2. 4 large eggs. They are necessary to bind the ingredients. If your pie dish is very deep, option to increase the amount to 5 eggs.
  3. ⅓ cup heavy cream and ½ cup nut milk of your choice. The liquid is what makes the filling creamy and fluffy. You can increase the cream portion for a richer result. You can also swap in creme fraiche.
  4. 1 cup grated cheese. I used a mix of cheddar and gruyere, but other cheeses such as Gouda, Edam or Monterey Jack work just as well.
  5. Cooked vegetables. I recommend that you either roast or stir-fry the vegetables first to bring out the flavor. Don’t boil them as this makes them watery. You don’t want a soggy pie.

Pie fillings

These vegetables work well in quiche:

  • Spinach
  • Mushrooms (works well with bacon lardons)
  • Bell Peppers
  • Tomatoes
  • Asparagus (pairs well with goats cheese)
  • Kale (delicious with cheddar and chopped parsley)
  • Cauliflower
  • Onions (saute until soft and sweet. Great with a mix of cheddar and parmesan)
  • Zucchini (Take your time to cook down the liquid as zucchini contains a lot of water)

You can also add ham, sausage, ground beef or any other cooked meats and of course crispy fried bacon. After frying bacon, place it on a paper towel to drain any grease before adding it to the egg mixture.

You can even crumble in salmon pieces!

Crustless keto quiche

For a keto crustless quiche, leave out the crust and just bake the filling. Make sure you’re using an 8-inch pie pan instead of a 9 inch pie pan.

Leaving out the crust will reduce the calories significantly and also further lower the net carbs.

Coconut flour pie crust

For a coconut flour crust, mix together

Keto Quiche Lorraine

Quiche Lorraine is the ultimate French quiche classic! For a keto friendly version, make the almond flour crust. Mix together the eggs and cream plus creme fraiche instead of the almond milk. Then add 1 cup or 200g of fried bacon lardons and the cheeses to the egg mixture.

You won’t need any salt as the bacon is salty already. I also like to add some grated nutmeg along with the pepper.

a broccoli quiche cut into slices

How to serve keto quiche

We like to eat this quiche for breakfast or brunch with a big cup of coffee.

It’s also great as a simple lunch or dinner with a crunchy green salad or a helping of Low Carb Keto Coleslaw.

Can I make this recipe ahead?

You can prepare the dough for the pie crust a day ahead and mix together the ingredients for the filling.

Storing and reheating

Fridge: Store the pie in the refrigerator for up to 3 days.

Freezer: Alternatively, slice and freeze for up to 2 months.

Reheating: To reheat leftover quiche, warm it in the preheated oven or air fryer for 5 minutes. This is better than heating it in the microwave, which can cause a dry and rubbery texture.

More keto recipes like this

Recipes like quiches or casseroles are so useful when you have a crowd to feed. They taste great hot or cold, keep well and everyone can help themselves when they feel hungry.

Here are more low carb recipe ideas from the website:

Tried this recipe? Give it a star rating below!

★ STAY IN TOUCH on FACEBOOKPINTEREST and INSTAGRAM  for more great food and join my NEWSLETTER for the latest updates and a FREE EBOOK.★ 

An ad for the Sugar Free Londoner Keto Meal Plan showing a smartphone.
a slice of keto quiche being lifted from a quiche

The Easiest And Most Delicious Keto Quiche Recipe

from Sugar Free Londoner

This keto quiche recipe with broccoli and cheese is as easy to make as your standard, savory pie and it’s much lower in carbs and much more filling. Find lots of recipe variations and filling ideas in the post.

Prep Time 10 mins

Cook Time 45 mins

Total Time 55 mins

Course Breakfast, brunch, Main Course

Cuisine British, French

Servings 8

Calories 388 kcal

Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary. ***As an Amazon Associate I earn from qualifying purchases.

An ad for the Sugar Free Londoner Keto Desserts Cookbook showing a book.

Instructions 

ALMOND FLOUR CRUST

  • Preheat the oven to 180C / 350F electric or 160C / 320F fan assisted. Line the bottom of a 9-inch pie dish with parchment paper and grease the sides really well with butter.

  • Place the almond flour and salt in a food processor and pulse briefly. Add the butter and egg and pulse until the mixture forms a ball. Alternatively, stir together with a fork, then knead.

  • Press the dough into the pie dish and prick the bottom with a fork multiple times so it does not bubble up.

  • Bake for 10 – 12 minutes until slightly golden, then let cool.

FILLING

  • In a large skillet over medium heat, sauté the onion and garlic in olive oil for 2 minutes. Add broccoli and sauté a further 3 – 4 minutes until al-dente. Set aside to cool.

  • In a large bowl, add the eggs, cream, almond milk, cheeses, Dijon mustard, pepper, salt and thyme. Whisk to combine and set aside.

  • Once the broccoli has cooled, add to the egg mix and stir to combine.

ASSEMBLY

  • Turn the oven up to 200C / 400F electric or 180C / 350F fan assisted.

  • Pour the filling into the pastry and bake for 35 – 45 minutes until set. If the crust starts to brown a bit too much, loosely cover with a ring of aluminium foil.

  • Allow to cool to firm up. Remove from the pie dish and slice.

Notes

5.8g net carbs per slice. Makes 8 slices. 
Serve warm or cold. 
You can use all cheddar or all gruyere – or another cheese such as Monterey Jack or Gouda. 
Other fillings that work in this recipe: 

  • cauliflower
  • zucchini
  • mushrooms
  • peppers
  • kale
  • tomatoes
  • cooked meats, sausage or bacon 

Store in the fridge for up to 3 days. Freeze for up to 2 months. Reheat in the oven for 5 minutes. 

Nutrition

Calories: 388kcalTotal Carbohydrates: 9.9gProtein: 14.4gFat: 33.9gSaturated Fat: 9.6gFiber: 4.1gSugar: 2.9g

This post contains affiliate links. If you click on one of these links and purchase a product, I may earn a small commission, at no extra cost to you. Thank you for supporting Sugar Free Londoner.





Source link

- Advertisement -spot_img

LEAVE A REPLY

Please enter your comment!
Please enter your name here

- Advertisement -spot_img

Latest Recipes

- Advertisement -spot_img

More Recipes Like This

- Advertisement -spot_img