Keto Quiche: Carb Count And Nutritional Facts

Quiche is a great option for those on a low-carb diet, as it can be eaten at any meal and is tasty hot or cold. A single slice of quiche can contain anywhere from 15.5g to 26g of net carbs, depending on the ingredients used. For instance, a slice of spinach mushroom and cheese quiche has 15.5g net carbs, while a slice of quiche Lorraine can have up to 26g of net carbs. Keto quiches are often made with a nut flour crust, such as almond or coconut flour, and filled with meat, vegetables, and cheese.

Crustless keto quiche

A keto quiche is a brilliant option for anyone on a low-carb diet. It's simple and elegant, can be served hot or cold, can be prepared ahead of time, and can be frozen.

A crustless keto quiche is even lower in carbs and calories than a standard keto quiche. It's also quicker to make, as you don't need to prepare a crust.

Ingredients

• Eggs
• Heavy cream or milk
• Cheese (cheddar, gruyere, Monterey Jack, Gouda, etc.)
• Vegetables (bell peppers, onion, mushrooms, spinach, asparagus, etc.)
• Meat (bacon, sausage, ham, ground beef, etc.)
• Seasonings (salt, pepper, garlic powder, onion powder, nutmeg, thyme, etc.)

Method

• Preheat your oven to 350°F.
• Whisk together the eggs, heavy cream or milk, and seasonings.
• If using meat, cook it first and set aside. Bacon should be pre-cooked to make it crispier.
• Sauté any vegetables in a skillet.
• Add the meat and vegetables to the egg mixture and stir to combine.
• Grease a pie pan or cast iron skillet and pour in the mixture.
• Bake for 18-22 minutes, or until the quiche is mostly set with a slight jiggle in the centre.
• If desired, sprinkle cheese on top and bake for another 1-2 minutes, until the cheese melts.
• Allow to cool before serving.

Tips

• To make a crustless quiche, use an 8-inch pie pan instead of a 9-inch pan.
• You can use a food processor to combine the dough for the crust if you're not going crustless.
• Prick the dough with a fork to prevent it from bubbling up.
• If making a crust, blind-bake it first to ensure it's sturdy enough to hold the fillings.
• Cover the pie crust with tin foil when baking to prevent it from burning or overbrowning.
• For a creamier quiche, remove from the oven when the top looks done and let the quiche rest for 20 minutes.
• You can freeze quiche either cooked or uncooked. If freezing uncooked, be careful when transporting it to the freezer to avoid making a mess.

Nutritional value of keto quiche

Keto quiches are a brilliant option for anyone on a low-carb diet. They are simple yet elegant, can be eaten hot or cold, can be prepared ahead of time, and can be stored in the freezer. They are also suitable for breakfast, lunch, or dinner and can be served at a dinner party.

A keto quiche typically contains a low-carb flour crust, such as almond or coconut flour, and a variety of fillings, including vegetables, meat, and cheese. The exact nutritional values of a keto quiche will depend on the specific ingredients used, but here is a general overview:

Macronutrients

A slice of quiche (approximately 130-200g) typically contains between 250-550 calories. The macronutrient breakdown is usually around 15-20% carbs, 60-70% fat, and 10-15% protein.

Micronutrients

Keto quiches can be a good source of protein, calcium, and other micronutrients, depending on the specific ingredients used. For example, the addition of dark, leafy greens such as spinach can boost the iron content, while the use of almond flour can provide a good source of vitamin E and healthy fats.

Specific Examples

Keto Quiche Lorraine:

• Calories: 279
• Total Carbohydrates: 3g
• Protein: 10g
• Fat: 25g
• Sodium: 214mg
• Fiber: 1g
• Sugar: 1g
• Net Carbs: 2g

Broccoli and Cheese Keto Quiche:

• Calories: 388
• Total Carbohydrates: 9.9g
• Protein: 14.4g
• Fat: 33.9g
• Saturated Fat: 9.6g
• Fiber: 4.1g
• Sugar: 2.9g
• Net Carbs: 5.8g/slice (for an 8-slice quiche)

Keto quiche with meat

Keto quiche is a delicious, low-carb, high-fat meal that can be enjoyed hot or cold at any time of the day. The addition of meat makes it a hearty and satisfying dish. Here is a step-by-step guide to making a tasty keto quiche with meat.

Ingredients:

• Blanched almond flour (for the crust)
• Coconut flour (for the crust)
• Egg (for the crust)
• Butter (for the crust)
• Salt (for the crust)
• Meat of your choice (e.g. bacon, ham, sausage, ground beef)
• Vegetables (e.g. onion, garlic, spinach, broccoli, mushrooms)
• Heavy cream
• Cheese (e.g. cheddar, gruyere, mozzarella)
• Spices and herbs (e.g. salt, pepper, thyme, nutmeg)

Step 1: Make the Crust

For the crust, mix almond flour, coconut flour, and salt in a large bowl. Add a whisked egg and melted butter, and knead the dough into a ball. Let it sit for about five minutes. Press the dough into a 9-inch pie dish using your hands, pricking the bottom with a fork to prevent bubbling. Bake the crust in the oven until it is slightly golden, then let it cool.

Step 2: Prepare the Filling

In a skillet, cook your chosen meat until crispy or browned. Set it aside on a paper towel to absorb excess grease. In the same skillet, sauté your chosen vegetables—this could include onions, garlic, spinach, broccoli, or mushrooms. Sauté until they are softened or al dente, then set aside to cool.

Step 3: Mix the Egg Mixture

In a large bowl, whisk together eggs, heavy cream, and any herbs or spices you wish to include. Add the grated cheese and cooled vegetables, and stir to combine.

Step 4: Assemble and Bake

Pour the egg mixture into the prepared pie crust. Sprinkle some extra cheese on top if desired. Bake the quiche at 350°F-400°F for 30-45 minutes, or until the center is set and the crust is golden brown.

Step 5: Serve and Store

Allow the keto quiche to cool for a few minutes before slicing and serving. It can be enjoyed hot or cold. Store leftovers in the refrigerator for up to a week, or freeze slices for up to six months.

Nutrition Information:

A piece of keto quiche with meat (1/8 of a 9" pie) typically contains around 16g of total carbs, 15.3g net carbs, 22.4g fat, 14g protein, and 325 calories.

Keto quiche with vegetables

Ingredients

Crust:

• 2 cups almond flour (200g)
• 1/4 teaspoon salt
• 1 large egg, beaten
• 2 tablespoons butter, room temperature or melted

Filling:

• 2 tablespoons olive oil
• 1 small yellow onion, halved and thinly sliced (60g)
• 2 cloves garlic, minced
• 4 cups broccoli, chopped small (400g)
• 1/3 cup heavy cream (80ml)
• 1/2 cup almond milk (120ml)
• 1/2 cup grated cheddar (60g)
• 1/2 cup grated gruyere cheese (50g)
• 1 tablespoon Dijon mustard
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 3/4 tablespoon fresh thyme leaves, finely chopped
• Vegetables of your choice (see below for suggestions)

Method

Crust:

Preheat the oven to 180°C / 350°F (or 160°C / 320°F if fan-assisted). Line the bottom of a 9-inch pie dish with parchment paper and grease the sides 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 your chosen vegetables and sauté for 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 vegetables have cooled, add them to the egg mixture and stir to combine.

Baking:

Turn the oven up to 200°C / 400°F (or 180°C / 350°F if fan-assisted). Pour the filling into the pastry and bake for 35-45 minutes until set. If the crust starts to brown too much, loosely cover it with a ring of aluminium foil. Allow to cool before serving.

Suggested Vegetables

• Mushrooms (pair well with bacon)
• Asparagus (pairs well with goat cheese)
• Kale (delicious with cheddar and chopped parsley)
• Onions (sauté until soft and sweet, great with cheddar and parmesan)
• Zucchini (cook down the liquid as zucchini contains a lot of water)
• Spinach
• Sun-dried tomatoes
• Leeks

Nutritional Information

The nutritional information for this recipe will vary depending on the vegetables you choose. However, a similar recipe containing broccoli and cheese provides the following nutritional values per slice (serves 8):

• Calories: 388kcal
• Total Carbohydrates: 9.9g
• Protein: 14.4g
• Fat: 33.9g
• Saturated Fat: 9.6g
• Fiber: 4.1g
• Sugar: 2.9g
• Net Carbs: 5.8g

Keto quiche recipes

Keto quiche is a delicious, low-carb meal that can be enjoyed at any time of the day. The best part? It's so easy to make! Here are some recipes to get you started on your keto quiche journey.

Bacon and Spinach Keto Quiche

This quiche is not only keto-friendly but also a delicious combination of bacon and spinach. The ingredients you'll need include blanched almond flour, coconut flour, egg, butter, salt, bacon, onion, spinach, heavy cream, shredded cheddar cheese, and black pepper.

Start by preheating your oven to 400°F. In a large bowl, mix the almond and coconut flour with salt. Next, add the whisked egg and melted butter, and knead the dough into a ball. Let the dough sit for about five minutes, and then press it into a 9-inch pie dish. Parbake the crust by lining it with parchment paper and filling it with pie weights or dry beans. Bake for 10-15 minutes or until lightly golden.

While the crust is baking, prepare the filling. Cook the bacon over medium-high heat until evenly browned, and then set it aside. In the same skillet, sauté the chopped onions for about two minutes, and then add the spinach until it wilts. Let the mixture cool for about 10 minutes, and then add the bacon, salt, pepper, heavy cream, cheddar cheese, and eggs. Stir everything together.

Pour the filling into the pie crust and bake for 40-45 minutes at 375°F. Let the quiche rest for five minutes before slicing and serving.

Crustless Ham and Cheese Keto Quiche

This quiche is a delicious, crustless option that's perfect for breakfast, brunch, lunch, or dinner. The ingredients you'll need are shredded zucchini, shredded cheddar cheese, heavy cream, dry mustard, salt, pepper, and eggs.

Preheat your oven to 375°F and grease a 9" pie plate. Place the zucchini on a paper towel and squeeze out the moisture, then spread the zucchini, ham, and cheese evenly in the pie plate. In a bowl, whisk together the eggs, cream, dry mustard, salt, and pepper, and pour the mixture into the pie plate. Bake for 20 minutes uncovered, and then cover with foil and bake for an additional 20 minutes or until a knife inserted comes out clean.

Keto Quiche Lorraine

This quiche is a classic, and with a few modifications, it can be made keto-friendly. You can use an almond flour crust or go crustless. For the filling, you'll need bacon, leeks, white onion, heavy cream, mozzarella or Swiss cheese, salt, white pepper, ground nutmeg, and fresh thyme.

Start by preparing the crust and pressing it into a 9" quiche or pie pan. Place the quiche/pie pan on a rimmed baking sheet. Cook the bacon in a medium skillet until crispy, and then set it aside. In the same skillet, sauté the onions and leeks in the bacon fat until softened. Sprinkle the bacon, onions, and leeks along the bottom of your pie crust, followed by half the cheese.

In a bowl, whisk together the eggs, heavy cream, salt, white pepper, nutmeg, and thyme. Pour the mixture into the pie crust and sprinkle with the remaining cheese. Bake for 30-35 minutes or until the quiche is completely set.

Broccoli and Cheese Keto Quiche

This quiche is a tasty and elegant option for a low-carb diet. You can make it with or without a crust. For the crust, you'll need almond flour, salt, egg, butter, and olive oil. For the filling, you'll need a small yellow onion, garlic, broccoli, heavy cream, almond milk, grated cheddar and Gruyere cheese, Dijon mustard, salt, pepper, and thyme.

Preheat your oven to 350°F and line the bottom of a 9-inch pie dish with parchment paper. Grease the sides with butter. Prepare the crust by mixing the almond flour and salt, and then adding the egg and butter. Press the dough into the pie dish and prick the bottom with a fork to prevent bubbling. Bake for 10-12 minutes until slightly golden, and then let it cool.

In a skillet, sauté the onion and garlic in olive oil for 2 minutes, and then add the broccoli and sauté for an additional 3-4 minutes. Set the mixture aside to cool. In a bowl, add the eggs, cream, almond milk, cheeses, Dijon mustard, pepper, salt, and thyme. Whisk to combine, and then add the cooled broccoli mixture.

Pour the filling into the pastry and bake for 35-45 minutes until set. Allow the quiche to cool before removing it from the pie dish and slicing.

Customizable Keto Quiche

This quiche recipe is versatile and can be customized to your liking. You'll need a keto pie crust, room temperature eggs, heavy cream, chopped bacon, chopped ham, shredded cheddar cheese, and green onions.

Start by blind-baking the crust and letting it cool completely. In a mixing bowl, whisk together the eggs, heavy cream, ham, crispy bacon, cheddar cheese, and green onions. Transfer the mixture into the pie crust and bake for 40-50 minutes or until just set in the middle.

You can also make this quiche without a crust by simply omitting the crust and baking the filling in a greased ceramic or glass pie or tart pan. Reduce the cooking time to 25 minutes and let the quiche sit for 20 minutes before serving.

Tips for Keto Quiches

• You can use different types of meat, such as diced ham, crisped pancetta, crumbled breakfast sausage, or smoked salmon.
• Experiment with different types of cheese, such as cheddar, Gruyere, Gouda, Edam, Monterey Jack, or Mozzarella.
• Add extra veggies like mushrooms, asparagus, kale, onions, zucchini, or spinach. Just be sure to sauté or roast them first to bring out the flavor and remove excess moisture.
• Go crustless to reduce calories and carbs even further.
• For a creamier quiche, remove it from the oven when the top looks done and let it rest for 20 minutes.
• To store leftovers, keep the quiche covered in the refrigerator for up to a week, or freeze slices for up to six months.

Now you're equipped with a variety of keto quiche recipes to try! Enjoy experimenting with different fillings and flavors to find your favorite combinations.

Frequently asked questions