If you’re following a ketogenic lifestyle and craving a savory, filling dish, keto quiche is the perfect choice. Packed with protein, healthy fats, and low in carbs, this dish is a great breakfast, lunch, or dinner option. Whether you prefer a classic quiche Lorraine or want to experiment with different flavors, this keto-friendly version will keep you satisfied while staying on track with your macros.
Why Choose a Keto Quiche?
Traditional quiche recipes contain a high-carb crust made from flour, which isn’t ideal for keto followers. However, by making a simple crust alternative or going crustless, you can enjoy the same rich, custardy texture with minimal carbohydrates. Keto quiche is also:
- High in healthy fats: Helps keep you full and energized.
- Rich in protein: Supports muscle maintenance and overall health.
- Versatile: Customize it with your favorite ingredients.
- Meal-prep friendly: Easy to store and reheat for quick meals.
Keto Quiche Recipe
Ingredients:
For the Crust (Optional):
- 1 ½ cups almond flour
- ¼ cup melted butter
- 1 egg
- ¼ tsp salt
For the Filling:
- 6 large eggs
- ½ cup heavy cream
- 1 cup shredded cheese (cheddar, mozzarella, or Swiss)
- ½ cup cooked bacon or sausage (optional)
- ½ cup spinach or mushrooms (optional)
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp garlic powder
Instructions:
Step 1: Prepare the Crust (Optional)
- Preheat your oven to 350°F (175°C).
- In a mixing bowl, combine almond flour, melted butter, egg, and salt. Mix until a dough forms.
- Press the dough into a greased pie dish, spreading evenly along the bottom and sides.
- Bake for 8-10 minutes until lightly golden. Remove from oven and set aside.
Step 2: Prepare the Filling
- In a large bowl, whisk eggs, heavy cream, salt, pepper, and garlic powder.
- Stir in shredded cheese, cooked bacon or sausage, and vegetables of choice.
Step 3: Assemble and Bake
- Pour the filling mixture into the crust (or directly into a greased pie dish for a crustless version).
- Bake for 30-35 minutes until the center is set and the top is golden brown.
- Let cool for 5 minutes before slicing and serving.
Flavor Variations
- Mediterranean: Add feta cheese, olives, and sun-dried tomatoes.
- Classic Lorraine: Use ham and Gruyère cheese.
- Veggie Delight: Incorporate bell peppers, onions, and zucchini.
- Spicy Kick: Mix in jalapeños and pepper jack cheese.
FAQs
1. Can I make keto quiche ahead of time?
Yes! Keto quiche can be made in advance and stored in the refrigerator for up to 5 days. Simply reheat in the oven or microwave before serving.
2. Can I freeze keto quiche?
Absolutely! Bake the quiche, let it cool completely, then wrap tightly in plastic wrap and freeze for up to 3 months. Thaw in the fridge overnight and reheat before eating.
3. What is the best cheese for keto quiche?
Cheddar, Swiss, feta, goat cheese, and Gruyère all work well. Choose a cheese that melts smoothly and complements your filling ingredients.
4. How many carbs are in keto quiche?
A single slice of crustless keto quiche typically contains around 2-4 grams of net carbs, depending on the ingredients used. If you use an almond flour crust, it may add a few more carbs.
5. Can I use coconut flour instead of almond flour?
Yes, but you’ll need to adjust the quantity, as coconut flour is more absorbent. Use about ⅓ cup of coconut flour for every cup of almond flour and increase the eggs slightly to maintain the texture.
Conclusion
Keto quiche is a versatile and delicious dish that fits perfectly into a low-carb lifestyle. Whether you enjoy it for breakfast, brunch, or a quick meal, this protein-packed option will keep you full and satisfied. With countless variations to try, you can customize it to your taste while staying within your keto goals. Try making your own today and enjoy a satisfying, low-carb meal!
