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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
Serving size 3 quiches
Nutritional values (per 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
- Preheat the oven to 175 °C/ 350 °F. Chop the broccoli and grate the cheese.
- Whisk the eggs with Parmesan, salt, pepper and cream.
- Coat a 12-cup muffin tin with ghee. Scatter broccoli and parsley over the bottom of each cup.
- Evenly distribute the egg mixture ...
... into each cup of the muffin tray (I used a 1/2 measuring cup).
- Top each with some grated Swiss cheese.
- 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).
- 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.
Ingredients
- 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
- Preheat the oven to 175 °C/ 350 °F. Chop the broccoli and grate the cheese.
- Whisk the eggs with Parmesan, salt, pepper and cream.
- Coat a 12-cup muffin tin with ghee. Scatter broccoli and parsley over the bottom of each cup.
- Evenly distribute the egg mixture ...
... into each cup of the muffin tray (I used a 1/2 measuring cup).
- Top each with some grated Swiss cheese.
- 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).
- 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.
Nutrition (per serving, 3 quiches)
Calories402kcal
Net Carbs3g
Carbohydrates3.8g
Protein19.4g
Fat33.9g
Saturated Fat18.8g
Fiber0.8g
Sugar1.7g
Sodium647mg
Magnesium30mg
Potassium279mg
Detailed nutritional breakdown (per 3 quiches)
| Total per 3 quiches |
| 3 g | 19.4 g | 33.9 g | 402 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Broccoli, broccolini, fresh |
| 1.1 g | 0.8 g | 0.1 g | 10 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.5 g | 9.4 g | 7.1 g | 107 kcal |
| Parmesan cheese |
| 0.4 g | 4 g | 2.9 g | 44 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.8 g | 0.6 g | 11.4 g | 110 kcal |
| Cheese, Swiss , Gruyère |
| 0.1 g | 4.5 g | 4.8 g | 62 kcal |
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