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As most of us with busy lives would know, sometimes it’s hard to have the time to cook every meal or snack from scratch, which is why I love having a good collection of make-ahead recipes, and these keto-friendly quiches often feature in my weekly meal prep — they are quick to prepare, versatile, delicious and filling. They also freeze really well which means you can make a double batch, freeze them, and then take a few out at the start of the day to have as a tasty meal or snack later on.
These low-carb quiches combined a few of my favorite flavours — smoked salmon, feta and dill. I’ve also included some sunflower seeds which create a nice little crunch, though you could use any seed here or omit completely if you prefer.
Best of all there is only 1 gram of net carbs per quiche! Pack them in your lunch box for a quick, satisfying, and almost zero-carb meal!
Hands-on Overall
Serving size quiche
Nutritional values (per serving, quiche)
Net carbs1 grams
Protein7.9 grams
Fat9 grams
Calories118 kcal
Calories from carbs 4%, protein 27%, fat 69%
Total carbs1.4 gramsFiber0.3 gramsSugars0.5 gramsSaturated fat3.1 gramsSodium312 mg(14% RDA)Magnesium15 mg(4% RDA)Potassium109 mg(5% EMR)
Ingredients (makes 12 servings)
- 2 tbsp extra virgin olive oil (30 ml)
- 2/3 cup chopped broccoli (60 g/ 2.1 oz)
- 2 tbsp freshly chopped dill
- 1 medium fillet hot smoked salmon (150 g/ 5.3 oz)
- 1/2 cup grated cheddar cheese (57 g/ 2 oz)
- 1/2 cup crumbled feta cheese (75 g/ 2.7 oz)
- 2 tbsp sunflower seeds, divided (18 g/ 0.6 oz)
- 6 large eggs
- 1/2 cup unsweetened almond milk (120 ml/ 4 fl oz)
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- pinch of smoked paprika or more black pepper
Instructions
- Preheat the oven to 180 °C/ 355 °F (conventional), or 160 °C/ 320 °F (fan assisted). Grease a 12 cup muffin tray with the olive oil, and set to the side.
- Finely chop the broccoli and dill. Flake the salmon, and crumble the feta, then add to a large bowl with the broccoli, dill, grated cheese and half of the sunflower seeds.
- Stir the ingredients to mix together, and then scoop evenly into the prepared pan.
- In the same bowl or jug, whisk the eggs, almond milk, salt and pepper.
- Pour evenly over the cheesy broccoli-salmon mix in the pan. Sprinkle the remaining tablespoon of sunflower seeds and a little smoked paprika over the top of each quiche.
- Bake 20 – 25 minutes, until puffed and browned on top. Remove from the oven, and allow to cool in the pan a few minutes — they should start to come away from the sides as the cool, but if not, use a knife to gently pry them away. Transfer to a cooling rack.
- Serve immediately, or store in an air-tight container in the fridge for up to five days.
These quiches work well to freeze too, simply place on a tray to freeze, and once frozen, transfer to plastic bags or containers to store. Freeze up to three months.
Ingredient nutritional breakdown (per serving, quiche)
| Net carbs | Protein | Fat | Calories |
|---|
| Olive oil, extra virgin |
| 0 g | 0 g | 2.3 g | 20 kcal |
| Broccoli, broccolini, fresh |
| 0.2 g | 0.1 g | 0 g | 2 kcal |
| Dill, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Salmon, smoked |
| 0 g | 2.3 g | 0.5 g | 15 kcal |
| Cheddar cheese |
| 0.1 g | 1.1 g | 1.6 g | 19 kcal |
| Feta cheese |
| 0.3 g | 0.9 g | 1.3 g | 17 kcal |
| Sunflower seeds |
| 0.2 g | 0.3 g | 0.8 g | 9 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.2 g | 3.1 g | 2.4 g | 36 kcal |
| Almond milk natural (unsweetened) |
| 0 g | 0.1 g | 0.1 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Paprika, smoked (spices) |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, quiche |
| 1 g | 7.9 g | 9 g | 118 kcal |
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