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This crustless quiche is grain-free, nut-free, vegetarian and keto. Make a batch to have lunches and breakfast sorted for a week!
What is the difference between a frittata and a crustless quiche, I hear you ask? The main difference is that a frittata is traditionally started off on the stovetop and then transferred to the oven to complete cooking.
That’s well and good, but who has time for that? A crustless quiche goes together in one ovenproof dish and is then baked in the oven.
The other difference is that compared to a typical frittata, this crustless keto quiche contains more cream and cheese which means more flavour!
You can use this basic recipe to make any variation that you like. I make at least one per week to slice up for lunches and breakfasts. Feel free to substitute the spinach with chopped broccoli, cauliflower or even zucchini. You can also use smoked salmon, sliced bacon or chicken.
You can freeze the portions as long as they are well wrapped and you let them thaw naturally. Enjoy!
Hands-on Overall
Serving size slice
Nutritional values (per serving, slice)
Net carbs2.7 grams
Protein9.4 grams
Fat20.2 grams
Calories234 kcal
Calories from carbs 5%, protein 16%, fat 79%
Total carbs3.7 gramsFiber1 gramsSugars1.8 gramsSaturated fat12.1 gramsSodium423 mg(18% RDA)Magnesium35 mg(9% RDA)Potassium195 mg(10% EMR)
Ingredients (makes 8 servings)
- 1 tbsp butter (14 g/ 0.5 oz)
- 4 large eggs
- 1 cup heavy whipping cream (240 ml/ 8 fl oz)
- 2/3 cup crumbled feta cheese (100 g/ 3.5 oz)
- 1/4 cup finely grated Parmesan or any Italian style hard cheese (23 g/ 0.8 oz)
- 1 packet of frozen spinach, thawed and drained (250 g/ 8.8 oz)
- 1/2 cup grated mozzarella (57 g/ 2 oz)
- pinch of sea salt and ground pepper
- 1 tsp onion powder
- 1/2 tsp garlic powder
Instructions
- Grease a 20 cm/ 8" baking dish with butter. Preheat your oven to 160 °C/ 320 °F (fan assisted), or 180 °C/ 355 °F (conventional).
- Whisk eggs with the cream in a large mixing bowl.
- Add seasonings, parmesan and half of the grated mozzarella.
- Squeeze any excess liquid out of the spinach before scattering it over the base of the greased dish.
- Break the feta into chunks and sit them on top if the spinach.
- Pour the egg mixture over and then scatter with the remaining mozzarella.
- Bake for 45 minutes. Remove from the oven and let it cool down for a few minutes before slicing.
- Store in a covered dish in the fridge for up to 5 days or portion out and freeze.
Ingredient nutritional breakdown (per serving, slice)
| Net carbs | Protein | Fat | Calories |
|---|
| Butter, unsalted, grass-fed |
| 0 g | 0 g | 1.4 g | 13 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.2 g | 3.1 g | 2.4 g | 36 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.8 g | 0.6 g | 11.4 g | 110 kcal |
| Feta cheese |
| 0.5 g | 1.8 g | 2.7 g | 33 kcal |
| Parmesan cheese |
| 0.1 g | 1 g | 0.7 g | 11 kcal |
| Spinach, frozen |
| 0.4 g | 1.1 g | 0.2 g | 9 kcal |
| Mozzarella cheese (low moisture, for pizza) |
| 0.4 g | 1.7 g | 1.4 g | 21 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Onion powder, spices |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Garlic powder, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Total per serving, slice |
| 2.7 g | 9.4 g | 20.2 g | 234 kcal |
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