Crustless Keto Breakfast Quiche

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Is keto all about eggs, bacon and cheese? Not at all! Saturated fats, monounsaturated fats (MUFA) and omega-3 fatty acids - all should be part of every healthy low-carb diet. Typically, people who follow the ketogenic diet tend to get plenty of saturated fats and not enough heart-healthy MUFA and omega 3s.

I see so many people who only focus on their macros and I cannot emphasise this enough: When it comes to the ketogenic diet, micronutrient density and food quality matter, more than keeping your carbs ultra low.

Foods like extra virgin olive oil, fatty fish and non-starchy vegetables - which are abundant in the Mediterranean diet - are beneficial and play an important role in weight loss and overall wellbeing.

This week I had the opportunity to review a great book by Robert Santos-Prowse, The Ketogenic Mediterranean Diet. Robert is a clinical dietitian-nutritionist who writes about nutrition science and food politics and why both of them matter in our everyday lives.

His book emphasises the importance of healthy fats and combines two diets: the ketogenic diet and the Mediterranean diet - the dietary approach I personally tend to follow on most days.

The ketogenic diet is explained in simple terms, all backed up by research and without unnecessary pseudo-science. The book also offers a few simple and easy to follow recipes, one of which I'm sharing with you today!

Crustless Keto Mini Quiches

These crustless mini quiches are so quick and easy to prepare. Eat warm straight from the oven and then store the rest in the fridge and you've got breakfast covered for several days.

They take less than 30 minutes to prepare and are the perfect on-the-go meal. I like my veggies so I doubled the amount of broccoli!

Hands-on Overall

Nutritional values (per serving, 3 quiches)

Net carbs3 grams
Protein19.4 grams
Fat33.9 grams
Calories402 kcal

Calories from carbs 3%, protein 20%, fat 77%

Total carbs3.8 gramsFiber0.8 gramsSugars1.7 gramsSaturated fat18.8 gramsSodium647 mg(28% RDA)Magnesium30 mg(7% RDA)Potassium279 mg(14% EMR)

Ingredients (makes 4 servings/ 12 mini quiches)

  • 2 tbsp healthy cooking fat (30 g/ 1.1 oz) - I used ghee
  • 1 1/4 cups chopped broccoli (114 g/ 4 oz)
  • 2 tbsp freshly chopped parsley
  • 6 large eggs
  • 1/2 cup grated Parmesan cheese or other Italian hard cheese (45 g/ 1.6 oz)
  • 1/2 tsp salt (I like pink Himalayan)
  • 1/4 tsp black pepper
  • 1/2 cup heavy whipping cream (120 ml/ 4 fl oz)
  • 1/2 cup grated Swiss cheese (60 g/ 2.1 oz) - I used Gruyere
  • Optional: serve with avocado and Sriracha sauce (I used homemade Sriracha)

Instructions

  1. Preheat the oven to 175 °C/ 350 °F. Chop the broccoli and grate the cheese.
  2. Whisk the eggs with Parmesan, salt, pepper and cream. Crustless Keto Breakfast Quiche
  3. Coat a 12-cup muffin tin with ghee. Scatter broccoli and parsley over the bottom of each cup. Crustless Keto Breakfast Quiche
  4. Evenly distribute the egg mixture ... Crustless Keto Breakfast Quiche ... into each cup of the muffin tray (I used a 1/2 measuring cup). Crustless Keto Breakfast Quiche
  5. Top each with some grated Swiss cheese. Crustless Keto Breakfast Quiche
  6. Place in the oven and bake until the quiches are browned and puffed on top, for 20-30 minutes, rotating the tray half way through (I baked mine for 20 minutes). Crustless Keto Breakfast Quiche
  7. Remove from the oven and place on a cooling rack to let them cool for a few minutes. Eat immediately, or store in the fridge for up to 5 days. Crustless Keto Breakfast Quiche

Giveaway!

You can win a copy of The Ketogenic Mediterranean Diet. Just follow the instructions below and wait for the one lucky winner to be picked in a few days! :-)

Crustless Keto Breakfast Quiche

What are your favourite keto sources of healthy fats?

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Ingredient nutritional breakdown (per serving, 3 quiches)

Net carbsProteinFatCalories
Ghee
0 g0 g7.5 g68 kcal
Broccoli, fresh
1.1 g0.8 g0.1 g10 kcal
Parsley, fresh (spices)
0.1 g0.1 g0 g1 kcal
Eggs, free-range or organic
0.5 g9.4 g7.1 g107 kcal
Parmesan cheese
0.4 g4 g2.9 g44 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
0.8 g0.6 g11.4 g110 kcal
Cheese, Swiss , Gruyère
0.1 g4.5 g4.8 g62 kcal
Total per serving, 3 quiches
3 g19.4 g33.9 g402 kcal
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (153)

You include ingredient weights. Do all the recipes in Robert’s Mediterranean cookbook include weights too?

Reply

No, I'm afraid they do not. Some ingredients are listed in ounces (e.g. 4 ounces of salmon) but some are only listed in cups (e.g. 1/4 cup peanut butter).

Reply

I have been waiting for this cookbook! We love everything veggie, and combining keto with Mediterranean is super ingenious! My husband and I are in our 70's and going strong!

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This looks delicious! I can't wait to try it for the Pre-holiday Keto Challenge! Thanks!

Reply

I just wanted to let you know; I made this recipe for my son and me this morning. It was delicious!! He's been eating the leftovers all day. Thank you for sharing!

Reply

I've been loving cacao butter lately!

Reply

Today I started eating a Keto based menu. I have been reading up on Keto the last three weeks. I downloaded the Keto diet app an hour ago and am so glad I did. Great information and recipes. I know good things are about to come into my life by eating this way. Plus I love Mediterranean food.

Reply

The recipie is good . Something difftent to eat. I looking forwards to look inside the book.I love mediterian kitchen .

Reply

old school - but I like my butter

Reply

Avacado & Coconut Oil

Reply

For my fats, I eat fatty meats, avocados, avocado/olive/coconut oils, butter, and heavy whipping cream.

Reply

My favourite keto sources of healthy fats are avocados, nuts, and cream cheese sprinkled with "chai sugar".

Reply

Quiches are usually very easy to make, they can go with a full meal or just eaten as snack throughout the day. Love them!

Reply

I love coconut oil

Reply

I love advocado as a fat bomb, but I will try next weekend to make ghee. I need to buy the cheese mat first. Could become a favourite too.  

Reply

My favourites are:
Avocado
Avocado oil
Salmon

Reply

I mostly use coconut oil and kerrygold Butter. love them

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My favorite healthy fats are Avocado oil, Kerrygold butter and coconut oil.

Reply

avocado - love it!

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Avocados and blueberries.

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Just getting into ghee and I love coconut oil.

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Love the recipe! I eat nuts for healthy fats

Reply

Avacados

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Merci pour ton travail et pour tes délicieuses recettes. Vive les huile de colza bio et d'olives bio mais aussi les avocats délicieux crus ou cuits. J'aimerais gagner ce livre qui m'aiderait à varier mes petits déjeuners 😊

Reply

Looks good! Can´t wait to try them.

Reply

Cheese and egg yolks, yummy!

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