Keto Crustless Quiche Lorraine Recipe [Homemade]

Keto Quiche stands out as a delectable low-carb, high-fat dish that perfectly embodies the principles of the ketogenic diet. This savory pie is renowned for its rich and creamy texture, offering a delightful medley of flavors that make it a favorite among keto enthusiasts.

Keto Quiche distinguishes itself by using keto-friendly ingredients in both its crust and filling. Almond flour or coconut flour crusts replace traditional high-carb options, ensuring a low-carbohydrate base. The filling comprises eggs, heavy cream or coconut cream, keto-friendly proteins such as bacon or sausage, low-carb vegetables like spinach or mushrooms, and keto-approved cheeses like cheddar or mozzarella. This combination results in a dish that is high in healthy fats, moderate in protein, and significantly low in carbohydrates, making it an ideal choice for those following a ketogenic lifestyle.

Keto Crustless Quiche Lorraine Recipe

Ingredients

1. Keto-friendly crust options

Almond flour or coconut flour:

• • Almond flour: 1 1/2 cups
  • Coconut flour: 3/4 cup
  • Butter (unsalted, melted): 1/4 cup
  • Salt: 1/4 teaspoon

2. Eggs and heavy cream or coconut cream

• Eggs: 4 large
• Heavy cream or coconut cream: 1 cup

3. Low-carb vegetables

• Spinach (chopped): 1 cup
• Mushrooms (sliced): 1/2 cup
• Bell peppers (diced): 1/2 cup

4. Keto-friendly proteins

• Bacon (cooked and crumbled): 6 slices
• Sausage (cooked and crumbled): 1/2 cup
• Smoked salmon (flaked): 1/2 cup

5. Keto-approved cheese

• Cheddar cheese (shredded): 1 cup
• Mozzarella cheese (shredded): 1/2 cup
• Feta cheese (crumbled): 1/4 cup

6. Keto-friendly seasonings and herbs

• Garlic powder: 1/2 teaspoon
• Thyme (dried): 1/2 teaspoon
• Parsley (fresh, chopped): 1-2 tablespoons
• Salt and pepper: To taste

With these wholesome and flavorful ingredients, you’ll create a delightful Keto Quiche that perfectly complements your ketogenic lifestyle.

Instructions

1. Preparing the Crust (if using homemade)

1. Preheat your oven to 350°F (175°C).
2. In a mixing bowl, combine the almond flour or coconut flour, melted butter, and salt.
3. Mix the ingredients until a dough-like consistency forms.
4. Press the dough evenly into the bottom and sides of a greased pie dish or quiche pan to form the crust.
5. Bake the crust in the preheated oven for about 10-12 minutes or until lightly golden. Remove from the oven and let it cool while you prepare the filling.

2. Cooking and Preparing the Chosen Proteins and Vegetables

1. In a skillet over medium heat, cook the chosen proteins (bacon, sausage, smoked salmon) until they are fully cooked and slightly crispy. Remove from the skillet and set aside.
2. In the same skillet, sauté the low-carb vegetables (spinach, mushrooms, bell peppers) until they are tender and any excess moisture has evaporated. Remove from heat and set aside.

3. Whisking Together the Egg and Cream Mixture

1. In a mixing bowl, crack the eggs and whisk them together until well beaten.
2. Add the heavy cream or coconut cream to the eggs and whisk until fully combined. Season with salt, pepper, and any desired keto-friendly seasonings (garlic powder, thyme, etc.).

4. Assembling the Quiche

1. Spread the cooked proteins evenly over the baked crust in the pie dish.
2. Next, layer the sautéed vegetables on top of the proteins.
3. Sprinkle the shredded keto-approved cheese (cheddar, mozzarella, feta) evenly over the vegetables and proteins.

5. Pouring the Egg Mixture Over the Assembled Ingredients

Slowly pour the egg and cream mixture over the assembled ingredients in the pie dish. Ensure the mixture covers everything evenly.

6. Baking the Quiche Until Set and Golden Brown

1. Place the assembled quiche in the preheated oven.
2. Bake for about 30-35 minutes or until the quiche is set in the center and the top is golden brown.
3. Remove the quiche from the oven and let it cool for a few minutes before slicing and serving.

After meticulously preparing the crust, proteins, vegetables, and egg mixture, the Keto Quiche is ready to transform into a savory masterpiece in the oven. As it bakes to perfection, the enticing aroma fills the kitchen, promising a delightful blend of flavors and textures in every slice. Once golden brown and set, this delectable Keto Quiche is a testament to your culinary prowess, ready to be enjoyed as a satisfying meal that perfectly aligns with your ketogenic lifestyle.

Keto Quiche is a delectable dish that combines the richness of a traditional quiche with the principles of the ketogenic diet. It features a flavorful filling nestled in a low-carb crust, making it a favorite among those following a low-carbohydrate, high-fat lifestyle.

The crust of Keto Quiche is often made from almond flour or coconut flour, providing a gluten-free and keto-friendly base. This crust is then filled with a creamy mixture of eggs, heavy cream or coconut cream, and a variety of keto-approved ingredients such as low-carb vegetables, proteins like bacon or sausage, and flavorful cheeses like cheddar or mozzarella.

Keto Quiche Nutrition Info

Creating an accurate nutrition table for Keto Quiche would require specific ingredient quantities and brands. However, I can provide a general idea of the nutrition profile based on common ingredients and portion sizes typically used in Keto Quiche recipes:

Nutrition Facts for Keto Quiche (Per Serving)

Nutrient	Amount
Calories	350-450 calories
Total Fat	25-30 grams
Saturated Fat	10-15 grams
Cholesterol	200-250 mg
Sodium	400-500 mg
Total Carbohydrates	5-8 grams
Dietary Fiber	1-2 grams
Sugars	1-2 grams
Protein	15-20 grams

Note:

• The calorie content can vary based on ingredient choices and portion sizes.
• Total fat includes both saturated and unsaturated fats.
• Carbohydrate content is low due to the use of keto-friendly crust and fillings.
• Protein content varies based on the amount of proteins used, such as bacon, sausage, or other sources.
• The nutrition information provided is approximate and may vary depending on the specific recipe and ingredients used.

For accurate nutritional information, it’s recommended to calculate the nutrition values based on the exact ingredients and quantities used in your Keto Quiche recipe using a nutrition calculator or database.

Here’s a combined nutrition table for the common ingredients used in Keto Quiche:

Ingredient	Serving Size	Calories	Total Fat	Saturated Fat	Cholesterol	Sodium	Total Carbohydrates	Dietary Fiber	Sugars	Protein
Almond Flour	1/4 cup (28g)	160	14g	1g	0mg	0mg	6g	3g	1g	6g
Eggs	1 large (50g)	70	5g	1.5g	185mg	70mg	0g	0g	0g	6g
Heavy Cream	1/4 cup (60ml)	200	20g	12g	65mg	20mg	1g	0g	1g	1g
Spinach	1 cup (30g)	7	0g	0g	0mg	24mg	1g	1g	0g	1g
Bacon	3 slices (63g)	180	14g	5g	40mg	540mg	0g	0g	0g	12g

These values are approximate and may vary based on the specific brand and type of ingredients used. It’s always recommended to refer to product labels or use a nutrition calculator for precise nutritional information.

Tips for Best Results 🍽

Here are some tips for achieving the best results when making Keto Quiche:

1. Precook Ingredients: Precook any proteins (such as bacon or sausage) and vegetables (like spinach or mushrooms) before adding them to the quiche. This ensures they are fully cooked and adds depth of flavor to the dish.
2. Drain Excess Moisture: If using vegetables that release moisture when cooked (such as spinach), make sure to drain them well before adding to the quiche. Excess moisture can lead to a soggy crust.
3. Blind Bake the Crust: To prevent a soggy bottom crust, consider blind baking (pre-baking) the crust before adding the filling. This helps the crust crisp up and hold its shape.
4. Use Quality Cheese: Opt for high-quality keto-approved cheeses like cheddar, mozzarella, or feta. These cheeses add richness and flavor to the quiche.
5. Season Well: Don’t be shy with your seasonings! Use keto-friendly herbs and spices like garlic powder, thyme, or parsley to enhance the flavor profile of the quiche.
6. Allow to Cool Before Serving: Let the quiche cool for a few minutes after baking before slicing and serving. This allows the filling to set and makes it easier to cut neat slices.
7. Experiment with Fillings: Get creative with your fillings! Mix and match proteins, vegetables, and cheeses to create different flavor combinations and keep your Keto Quiche exciting.
8. Serve with Fresh Greens: Accompany your Keto Quiche with a side of fresh salad greens dressed with a keto-friendly vinaigrette. The crispness of the salad complements the creamy quiche perfectly.
9. Store Properly: Store leftover quiche in an airtight container in the refrigerator. Reheat individual slices in the oven or microwave for a quick and delicious meal.
10. Enjoy in Moderation: While Keto Quiche is delicious and keto-friendly, remember to enjoy it in moderation as part of a balanced diet.

By following these tips, you’ll be well on your way to creating a scrumptious Keto Quiche that’s bursting with flavor and perfect for your ketogenic lifestyle.

Delicious Topping Ideas

Here are some delicious topping ideas to enhance your Keto Quiche:

1. Fresh Herbs

Sprinkle chopped fresh herbs like parsley, chives, or basil on top of the quiche before serving. It adds a pop of color and freshness.

2. Avocado Slices

Add creamy slices of ripe avocado on top of each quiche slice. Avocado complements the richness of the quiche and adds healthy fats.

3. Sour Cream or Greek Yogurt

Serve the quiche with a dollop of sour cream or Greek yogurt on top. It adds a creamy and tangy element to each bite.

4. Salsa

Spoon some keto-friendly salsa over the quiche for a zesty and flavorful topping. Opt for a salsa with no added sugars.

5. Olives

Slice and scatter some pitted olives, such as Kalamata or green olives, over the quiche. They add a salty and savory touch.

6. Roasted Cherry Tomatoes

Roast cherry tomatoes with olive oil, salt, and pepper until slightly caramelized. Place them on top of the quiche for bursts of sweetness.

7. Crispy Bacon Bits

Crumble crispy bacon bits over the quiche just before serving. It adds a crunchy texture and smoky flavor.

8. Pickled Jalapeños

For a spicy kick, add some pickled jalapeño slices on top of the quiche. They add heat and tanginess.

9. Microgreens

Sprinkle a handful of fresh microgreens, such as arugula or radish sprouts, on top of the quiche. They add a delicate and peppery flavor.

10. Grated Parmesan

Grate some Parmesan cheese over the quiche for an extra umami boost. It adds a nutty and salty flavor.

Feel free to mix and match these topping ideas to create your own delicious combinations. Customize based on your taste preferences and enjoy a flavorful Keto Quiche experience!

FAQ

How many carbs are in a keto quiche?

The number of carbs in a Keto Quiche can vary depending on the specific ingredients used and the serving size. However, a typical serving of Keto Quiche (around 1/6th of a 9-inch quiche) may contain approximately 3 to 6 grams of net carbs.

Net carbs are calculated by subtracting fiber and sugar alcohols (if present) from the total carbohydrates. In a Keto Quiche, the crust is often made with almond flour or coconut flour, which are lower in carbs compared to traditional wheat flour. Additionally, the filling typically includes low-carb vegetables and proteins, contributing to the overall lower carb content.

It’s important to check the nutrition labels of the ingredients you use and calculate the net carbs based on the specific recipe. This helps ensure that the Keto Quiche aligns with your desired carb intake while following a ketogenic diet.

Is Quiche Keto-Friendly?

Traditional quiche recipes typically contain a crust made from flour, which is high in carbs and not suitable for a ketogenic diet. However, Keto Quiche can be made to be keto-friendly by using low-carb crust alternatives such as almond flour, coconut flour, or a crustless version.

In Keto Quiche, the filling is usually a combination of eggs, heavy cream or coconut cream, keto-friendly proteins (like bacon, sausage, or smoked salmon), low-carb vegetables (such as spinach, mushrooms, or bell peppers), and keto-approved cheeses (like cheddar, mozzarella, or feta).

By using these keto-friendly ingredients and avoiding high-carb crusts, Keto Quiche can indeed be keto-friendly. It’s important to be mindful of the carb content in the ingredients you use and ensure that the overall recipe aligns with your desired macronutrient ratios for a ketogenic diet.

Can I Use Dairy-Free Options in Keto Quiche?

Yes, you can absolutely use dairy-free options in Keto Quiche to make it suitable for individuals who are lactose intolerant or following a dairy-free ketogenic diet. Here are some dairy-free alternatives you can consider:

1. Coconut Cream or Coconut Milk: Replace heavy cream with full-fat coconut cream or coconut milk. These options are rich and creamy, providing a similar texture to dairy-based cream.
2. Almond Milk or Cashew Milk: Instead of regular milk or cream, you can use unsweetened almond milk or cashew milk as a dairy-free alternative. Opt for the full-fat versions to maintain richness.
3. Dairy-Free Cheese: Look for dairy-free cheese options made from ingredients like nuts (such as almond or cashew cheese), coconut oil, or soy. These cheeses can be shredded or crumbled and used in place of traditional cheeses.
4. Nutritional Yeast: For a cheesy flavor without dairy, nutritional yeast is an excellent option. It adds a savory, cheesy taste to the quiche filling.
5. Coconut Oil or Dairy-Free Butter: Use coconut oil or dairy-free butter (made from plant-based oils) to grease the baking dish or sauté vegetables. These fats add flavor and moisture to the quiche.

By incorporating these dairy-free alternatives, you can create a delicious and satisfying Keto Quiche that fits your dietary preferences and restrictions. Just be sure to check labels for hidden sugars or additives in dairy-free products to ensure they remain keto-friendly.

How Long Does Keto Quiche Last in the Fridge?

Keto Quiche can typically last in the refrigerator for about 3 to 4 days when stored properly. It’s important to follow food safety guidelines to ensure the quiche remains fresh and safe to eat throughout its storage period.

Here are some tips for storing Keto Quiche in the fridge:

1. Cooling: Allow the quiche to cool completely before refrigerating it. This helps prevent condensation and keeps the crust from becoming soggy.
2. Covering: Cover the quiche tightly with plastic wrap, aluminum foil, or place it in an airtight container. This helps prevent air exposure and keeps the quiche from drying out or absorbing odors from other foods in the fridge.
3. Positioning: Store the quiche on a shelf in the refrigerator, not in the door or on the top shelf where temperatures can fluctuate more.
4. Labeling: If you’ve made multiple batches or different types of quiche, label the containers with the date of preparation to track freshness.
5. Reheating: When ready to eat, reheat individual slices in the oven or microwave until warmed through. This helps maintain the texture and flavor of the quiche.

It’s important to note that seafood-based quiches or those containing delicate ingredients like fresh herbs may have a shorter shelf life and should be consumed within a couple of days for optimal freshness. Always use your best judgment and discard any quiche that shows signs of spoilage, such as an off odor or appearance.

Can I Make Mini Keto Quiches?

Yes, you can definitely make mini Keto Quiches, and they can be a convenient and versatile option for various occasions. Here’s how you can go about making mini Keto Quiches:

1. Choose Mini Tart Pans or Muffin Tins: You can use mini tart pans with removable bottoms or standard muffin tins to make mini quiches. Grease the pans well or use paper liners for easier removal.
2. Prepare the Crust (Optional): If you prefer a crust for your mini quiches, prepare a keto-friendly crust using almond flour, coconut flour, or a combination of both. Press the crust mixture into the bottom and slightly up the sides of each mini tart pan or muffin cup.
3. Prepare the Filling: Whisk together your desired filling ingredients, such as eggs, heavy cream or coconut cream, keto-friendly proteins (like bacon, sausage, or ham), low-carb vegetables (spinach, mushrooms, bell peppers), and keto-approved cheese (cheddar, mozzarella, feta).
4. Fill the Mini Quiches: Pour the filling mixture evenly into each mini tart pan or muffin cup, leaving a little space at the top as the filling will puff up slightly during baking.
5. Bake the Mini Quiches: Preheat your oven and bake the mini quiches until they are set and golden brown on top. The baking time will be shorter for mini quiches compared to a full-sized quiche, so keep an eye on them to prevent overcooking.
6. Cool and Serve: Allow the mini quiches to cool slightly before removing them from the pans. Serve them warm or at room temperature as appetizers, snacks, or part of a brunch spread.

Mini Keto Quiches are great for meal prepping, portion control, or serving at gatherings where individual servings are convenient. You can also customize the fillings in each mini quiche to cater to different tastes and preferences. Enjoy experimenting with different flavors and combinations!