Spinach Quiche: Carbs In Keto-Friendly Sausage And Cheese Delights

A keto spinach sausage cheese quiche is a delicious and healthy meal option for any time of the day. The best part about this quiche is that it is incredibly versatile and can be made with a variety of ingredients. The quiche is also perfect for those on a keto diet as it is low in carbs, with only about 2-6 grams of carbohydrates per serving. The preparation is simple and can be made by even the most novice of bakers. The quiche is packed with flavour from the sausage and spices, and the spinach provides extra vitamins and minerals. This meal is definitely a must-try for those looking for a tasty and satisfying keto-friendly option.

Crustless keto quiche

A crustless keto quiche is a great option for a special breakfast or brunch, and it can also be made ahead of time and frozen for later. This quiche is packed with flavour and has a fluffy, light texture.

Ingredients

The beauty of a crustless quiche is that it can be adapted to your taste. The basic ingredients include:

• Eggs
• Cream or milk
• Spinach
• Sausage
• Cheese

You can use any type of cheese you like. Sharp cheddar, Pepper Jack, Monterrey Jack, Gruyere, and mozzarella are all great options. If you want to add some spice, try using Pepper Jack cheese. For a more classic flavour, cheddar is always a good choice.

You can also experiment with different types of sausage. Sweet Italian sausage, breakfast sausage, chorizo, or bacon are all delicious options.

Method

Step 1: Preheat your oven to 350-375 degrees Fahrenheit.

Step 2: In a skillet over medium-high heat, brown the sausage until it is almost cooked through. Drain the excess grease and return the sausage to the skillet.

Step 3: If using cream cheese, add it to the skillet and stir until it is fully melted. You can also use a combination of cream and milk, or just milk, if you prefer.

Step 4: Prepare your spinach. You can steam it in the microwave with a little water or saute it in a skillet with some olive oil.

Step 5: In a bowl, add your eggs and cream/milk. Whisk vigorously to incorporate air into the mixture, which will give your quiche a lighter texture.

Step 6: In a greased casserole dish or cast-iron skillet, spoon in your sausage and cream cheese mixture. You can also use a pie dish, but make sure to spray it with oil or line it with parchment paper to prevent sticking.

Step 7: Add your spinach and cheese on top of the sausage mixture.

Step 8: Pour the egg mixture over the sausage and spinach. Use a spoon to gently mix everything together.

Step 9: Bake for 35-40 minutes, or until the centre is just slightly jiggly.

Step 10: Remove from the oven and let it cool for about 5 minutes before serving.

Tips

• Make sure to drain your spinach thoroughly to prevent a soggy quiche.
• You can also add other vegetables to your quiche, such as bell peppers, onions, or mushrooms.
• If you want to make your quiche ahead of time, simply bake it and then let it cool. Cover it tightly and store it in the refrigerator for up to 5 days.
• You can also freeze your quiche for up to 3 months. Simply slice it into portions, wrap each piece tightly, and store them in an airtight container.

Enjoy your crustless keto quiche!

Keto quiche with almond flour crust

Ingredients

For the crust:

• 2 cups super fine almond flour
• ¼ cup grass-fed unsalted butter, melted
• 1 large egg, beaten, at room temperature
• Salt to taste
• Garlic powder or onion powder to taste

For the filling:

• ½ cup sweet Italian sausage, cooked
• ½ of a 9-ounce package frozen spinach, thawed and squeezed completely dry
• ⅓ cup heavy cream
• ⅓ cup grated parmesan cheese
• 1 ounce of goat cheese
• 4 grape tomatoes, halved
• 1 tablespoon chopped fresh lemon thyme, or thyme
• Salt and pepper to taste
• 4-5 eggs

Method

Step 1: Make the crust

Preheat your oven to 350°F. In a large mixing bowl, combine the almond flour, salt, and garlic powder. Stir in the melted butter and beaten egg. Combine with a spatula and then knead with your hand to form a consistent dough.

Place the dough ball in the center of a greased 9" non-stick tart pan with a removable bottom and press the dough to cover the pan with an even thickness. Don't hesitate to take small pieces to patch holes or areas that are uncovered. Smoothen the crust using a spatula or the back of a spoon.

Prick the crust all over using a fork and refrigerate the pan for 10 minutes. Then, pre-bake the crust for 10-12 minutes.

Step 2: Make the filling

Add the eggs to a large mixing bowl and blend using a hand mixer, whisk, or fork. Add in the heavy cream, salt, pepper, and parmesan cheese, and continue mixing. Add in the cooked sausage, lemon thyme, and spinach and mix by hand.

Step 3: Assemble and bake

Pour the mixture into the pre-baked quiche crust. Add in the goat cheese in small chunks and add in the tomatoes, skin side down.

Bake for 25-30 minutes or until the middle has no jiggle. Allow to cool for a few minutes before serving.

Tips:

• You can make this quiche ahead of time and store it in the refrigerator, but the bake time may take longer since the filling will be chilled.
• If you want to freeze the quiche, wrap it tightly and freeze for up to 3 months. When you're ready to eat, allow it to thaw, and then follow the reheating instructions above.
• To save time, you can chop your veggies and cook the meat a day in advance. Then all you have to do is cook the crust and make the filling before baking.
• Always blind bake your crust before adding the filling to prevent it from becoming soggy.
• This quiche is incredibly versatile. You can add a combination of your favorite ingredients or try some of these variations:
• Substitute the Italian sausage with diced ham, fried bacon, prosciutto, or crumbled breakfast sausage.
• If you don't have goat cheese, you can use cream cheese instead.
• Add bell peppers, onions, or mushrooms for extra flavor and texture.
• You can also make this quiche without a crust and simply bake the filling in a greased tart pan or pie plate.

Nutrition Information (per slice):

• Calories: 298
• Carbohydrates: 5.4g
• Protein: 14g
• Fat: 18g
• Cholesterol: 186mg
• Sodium: 764mg
• Fiber: 1.1g

Keto quiche with gluten-free crust

Ingredients

For the crust:

• 2 cups super fine almond flour
• ¼ cup grass-fed unsalted butter, melted
• 1 egg

For the filling:

• 6 large eggs
• ½ cup heavy cream
• ½ cup grated parmesan cheese
• 1 ounce of goat cheese
• 4 grape tomatoes, halved
• 1 tablespoon chopped fresh lemon thyme, or thyme
• Salt and pepper to taste
• ½ cup sweet Italian sausage, cooked
• ½ of a 9-ounce package frozen spinach, thawed and squeezed completely dry
• Optional: chopped onions, mushrooms, or bell peppers

Method

First, preheat your oven to 350°F.

The Crust

Add the almond flour, butter, and egg to a food processor and mix until a dough is formed. Place the dough in a 9" non-stick tart pan with a removable bottom and press it out, going up the sides. Prick the dough with a fork and cover with parchment paper and either pie weights or dried beans. Bake the crust for 10 minutes, then remove the parchment paper/weights and allow to cool slightly before filling.

The Filling

Add the eggs to a large mixing bowl and blend using a hand mixer, whisk, or fork. Add in the heavy cream, salt, pepper, and parmesan cheese, and continue mixing. Add in the sausage, lemon thyme, spinach, and mix by hand. Pour the mixture into the quiche crust. Add in the goat cheese in small chunks and add in the tomatoes, skin side down.

Baking

Bake for 25-30 minutes or until the middle has no jiggle to it. Allow to cool for a few minutes before serving.

Tips

This quiche can be frozen for up to 3 months. When you're ready to eat it, allow it to thaw in the fridge and then follow the reheating directions: cover with foil and heat in the oven at 350°F for about 20 minutes, or simply heat up slices in the microwave.

Variations

You can use any type of meat you prefer in this quiche—try diced ham, fried bacon, prosciutto, or crumbled breakfast sausage. If you don't have a tart pan, you can make this recipe in a silicone muffin pan—just adjust the cooking time accordingly. If you don't have goat cheese, you can use cream cheese instead. You can also use Asiago or sharp cheddar in place of the parmesan.

Keto quiche with Mexican cheese

This Mexican Crustless Quiche is a delicious and easy low-carb/keto breakfast recipe. Fluffy eggs and cream are mixed with peppers, onions, and chorizo sausage, and baked until set in a delicious baked egg casserole.

Ingredients:

• 1 cup bell peppers, diced
• 8 ounces ground chorizo
• 4 ounces green chilies, drained
• 8 ounces Mexican cheese blend, shredded
• 6 large eggs
• 1 cup heavy cream
• Salt and pepper, to taste

Method:

Preheat your oven to 375 degrees Fahrenheit.

In a skillet over medium-high heat, saute the bell peppers and onions until softened. Set aside.

In the same skillet, brown the ground chorizo until cooked through. Drain excess grease and set aside.

In a bowl, add eggs and heavy cream. Whisk together.

In a greased 11x7 inch casserole dish, spoon in the sausage, bell peppers, onion, and green chilies.

Sprinkle shredded Mexican cheese over everything.

Pour the egg mixture over the meat, vegetables, and cheese. Use a spoon to gently mix everything together.

Place in the oven and bake for 35-40 minutes, or until the center is just set.

Remove from the oven and let cool for about 5 minutes before serving.

Tips:

• You can make this quiche ahead of time and store it in the refrigerator, but the bake time may be longer as the mixture will be chilled.
• If you want to freeze this quiche, cut it into portions, wrap them tightly, and freeze for up to 3 months.
• To reheat, place in the microwave for approximately 2 minutes, or in a 350-degree Fahrenheit oven for 4-5 minutes.
• For a spicier version, add some hot sauce, cayenne, and oregano to the egg mixture.
• You can also add different types of cheese, such as pepper jack or cheddar, for a different flavor.

Keto quiche with Italian chicken sausage

This delicious keto quiche with Italian chicken sausage is the perfect breakfast, brunch, or dinner option. It's packed with protein and vegetables, and it's sure to impress your taste buds and your guests! Here's a detailed recipe to guide you through the process of making this mouthwatering dish.

Ingredients:

• Italian chicken sausage (3 links, removed from casing)
• Spinach (12 ounces)
• Light havarti or cheddar cheese (1 cup grated)
• Parmesan cheese (1/4 cup grated)
• Half & half cream (1/4 cup)
• Kosher salt (3/4 teaspoon)
• Ground black pepper (1/8 teaspoon)
• Freshly grated nutmeg (a pinch)
• Eggs (6)
• Milk or heavy cream (1 cup)
• Pie dish
• Oil spray

Optional Ingredients:

• Goat cheese
• Tomatoes
• Lemon thyme
• Almond flour crust or coconut flour crust

Instructions:

Preheat your oven to 350°F. Spray a pie dish with oil to prevent sticking. If you prefer a crust, prepare your chosen crust and pre-bake it according to the instructions.

In a large skillet, cook the Italian chicken sausage over medium heat until it's browned and cooked through. Break it into small pieces as it cooks. Drain any excess grease if needed.

Add the spinach to the skillet and reduce the heat to low. Cook until the spinach is wilted, stirring occasionally. Make sure to drain the spinach well after cooking.

Spread the spinach and sausage mixture evenly in the prepared pie dish. If using a crust, spread the mixture over the pre-baked crust.

Sprinkle the grated havarti or cheddar cheese and parmesan cheese over the sausage and spinach mixture.

In a bowl, whisk together the milk or heavy cream, eggs, salt, black pepper, and nutmeg to make the custard mixture.

Pour the custard mixture into the pie dish, ensuring it is well combined with the other ingredients.

If using goat cheese and tomatoes, add them at this stage. Place small chunks of goat cheese and halved tomatoes (skin-side down) on top of the quiche.

Bake the quiche for 35-40 minutes, or until the center is set. You can check if it's done by gently shaking the pan; if the center jiggles slightly but doesn't shake, it's ready.

Remove the quiche from the oven and let it cool for about 5 minutes before serving. Enjoy your delicious keto quiche with Italian chicken sausage!

Tips:

• You can make this quiche ahead of time and refrigerate it for up to 4 days. Simply reheat it in the microwave when you're ready to serve.
• If you prefer a crust, you can use an almond flour crust or a coconut flour crust. Pre-bake the crust according to the instructions before adding the filling.
• Feel free to add or substitute ingredients to suit your taste. You can include wilted greens, Romano cheese, or other vegetables of your choice.

Frequently asked questions