Crustless Keto Breakfast Quiche

Crustless Keto Breakfast QuichePin recipeFollow us 47.2k

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-onOverall

Nutritional values (per serving, 3 quiches)

3 grams 0.8 grams 19.4 grams 33.9 grams 18.8 grams 402 calories
Total Carbs3.8grams
Fiber0.8grams
Net Carbs3grams
Protein19.4grams
Fat33.9grams
of which Saturated18.8grams
Energy402kcal
Magnesium30mg (8% RDA)
Potassium279mg (14% EMR)

Macronutrient ratio: Calories from carbs (3%), protein (20%), fat (77%)

Ingredients (makes 4 servings/ 12 mini quiches)

  • 2 tbsp healthy cooking fat (30 g/ 1.1 oz) - I used ghee
  • 1 ¼ cups chopped broccoli (114 g/ 4 oz)
  • 2 tbsp freshly chopped parsley
  • 6 large eggs
  • ½ cup grated Parmesan cheese (45 g/ 1.6 oz)
  • ½ tsp salt (I like pink Himalayan)
  • ¼ tsp black pepper
  • ½ cup heavy whipping cream (120 ml/ 4 fl oz)
  • ½ 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 ½ 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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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (148)

I've been loving cacao butter lately!

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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.

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

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old school - but I like my butter

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Avacado & Coconut Oil

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

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

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

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I love coconut oil

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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.  

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My favourites are:
Avocado
Avocado oil
Salmon

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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.

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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

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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 😊

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Looks good! Can´t wait to try them.

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Cheese and egg yolks, yummy!

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Avocados and Kerrygold butter are my go-to fats..yum!

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EVO, avocados, and coconut oil are my fav's.

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This book sounds interesting.   New recipes for Keto would be awesome!

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I would have to say that I love ❤️ macadamia nut oil...

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My favourite source of healthy fats is coconut oil.  I really enjoy it thanks to reading your information/blog.  I find I use it for nearly everything now.  Thank you again for all your recipes, I am new to keto but I am slowly getting there...

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My favourite fats would be fish, avocado, olive oil and nuts.

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The book sounds great, full of information, on eating healthy.  I'm trying to eat right and some variation to eggs and chicken (my favorites), would be helpful, on my new Low Carb woe. "Crustless Keto Mini Quiches" look good and easy to make.  Thank you for the new recipe.

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coconut oil, duck fat

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I'm new to keto, thanks for sharing this recipe for the mini quiches. Would love the book!

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I am very interested on the combination on Keto and Mediterranean Diet. I need to incorporate eating a variety of vegetables into my family's eating (not just broccoli and cauliflower).  
Thanks for all you keto information and hard work you put into this. I have learned a lot from you.  Thanks
Debbie

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My favorite sources of fat are truffle end-user olive oil and nuts, especially macadamia ones

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The Ketogenic Mediterranean Diet book sounds awesome. I love that type of food.

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Interested in kosher KetoDiet recipes. To many recipes have pork and shellfish.
Sylvia

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I would love to read more about keto and mediterranean diets combo!!

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Thanks for the opportunity to win The Keto Mediterranean Diet book.  The crustless mini quiche looks yummy.  Thanks for all the hard work you do in helping us succeed.

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Avocado and olive oil are my favorite healthy fats

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I love avocado, avocado oil and mct.

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I needed to get more fats in my diet so I added in bulletproof coffee with Kerrygold butter and coconut oil with a tbsp of mct oil.

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My favorite fat is coconut oil/butter!

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I would love to win, and these look yummy.

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I'm excited to try new recipes.

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Avocado oil!

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I love butter, olive oil and pork lard.

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Avocados!!

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My favorite keto healthy fats are EVOO, 🥑 avocado, butter, and coconut oil!

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My favorite fat for cooking is either butter, or olive oil.

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The recipe above sounds AMAZING!!  I just shared it on Facebook!  Can't wait to try it!

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Hi there,
My favoryte sources are avocados,mct oil,olive oil,ghee,
Best Regards from france ;)

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Love avocados, grass fed butter & ghee

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My favorite healthy fat is a good olive oil. It's awesome on anything.

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You make my day - every day!!

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olive oil, butter, coconut oil and single cream

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Sounds delish....would enjoy adding a few more recipes to the weekly rotation!

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I love keto diet. Thank you for sharing the recipie, I will try it.

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Olive oil, mct oil and coconut oil are all part of my diet

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The best for me is avocado and hemp oilSmile

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Thanks for the chance to win the bookl

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I use a chili-infused olive oil to cook so many things! I also like butter, coconut oil, and mayonnaise. I like cooking eggs in bacon grease too, yum!!

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One of my favorite best keto source of healthy fats is Avacado oil!
This crustless quiche looks divine and can't wait to make it!
I would love to win the book!!
#YUMMILICIOUS

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I take half an avocado and sprinkle it with feta cheese and salted (shelled) sunflower seeds. Delicious!

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butter,  bacon fat, olive oil ... so yummy and so versatile!

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My favourite keto sources of healthy fats are definitely avocados, butter and coconut oil!  They are all so versatile and I can use them some way in every meal, plus -- delicious! Smile

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My fav is avocados!!🥑🥑

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My favorite Keto source of healthy fat is avocado

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My favorites are coconut oil, MCT oil, & bacon fat!

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I love the idea of a ketogenic Mediterranean diet.  Since I've been trying the low carb high fat diet, I've missed other sources of fat.  Those avocado savory fat bombs in your book are a nice change of pace from the usual coconut or dairy based varieties.  My family can't have nuts (though I can), so sometimes it is challenging to find recipes that are not animal based for our friday meals (we stay vegetarian at the end of the week--a holdover from past habits!).  Looking forward to previewing this book myself!

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Grass-fed BUTTER!!!!!  I love it!!  Can't believe I can freely eat real butter!  #Kerrygold

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I am going to have to make this!

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My favorite sources of healthy fats are any kind of cheese...and olives!
Would love to win the book! 😊

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I love to use butter!

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I love many sources of fats - butter, cream, avocado, nuts, coconut milk, grass-fed beef - it's too hard to choose just one!

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Thank you for the chance!

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My favorite is kerry gold butter!

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I am a cheese addict, so goat cheese is a fav fat source! I also love Kerrygold butter and avocados!

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My favorite healthy fat is probably olive oil because it's so versatile.

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This quiche recipe looks fantastic! Easy to make and you have enough for several days.

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My bio-chemist recently recommended a Keto/Mediterranean based lifestyle for me and I desperately need recipes to start this delicious plan! So, I would love to own a copy of this awesome book! Thank you so much for the opportunity!

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My favorite fat is avocado.   Love this recipe and am really excited about the book -- would love to win a copy!

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I love butter, 🥑 avocados & nuts! I am not an inventive or intuitive cook so healthy cookbooks & recipes are a must for me!

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I love avocados and macadamia nuts

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Love this quick brekkie idea!
I'be been a fan of the medeterrian diet for some time, my family is Danish so I also love all the Scandinavian flavors you can incorporate into this kind of life long diet!

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Best sources of healthy fats I'm using regularly: olive oil, olives, fish (mainly bass and bream but also white fish like cod, haddock etc), fish oil, coconut oil, ghee.

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McD oil

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Favorite Keto/healthy fat=AVOCADOS ❤️❤️❤️

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My favorite fat is avocado.

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Looks like a great book.

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Great diet!  Easy to follow.  Lost 20 lbs in 6 weeks - gotta love it!

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LOVE AVOCADOS, AVOCADO OIL, MACADAMIA NUTS & OLIVES!

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EVOO, Ghee, Avocado, coconut oil.  

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I would love to win this cookbook

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This looks like a great recipe! I can't wait to try it this weekend.

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I love grass fed butter, ghee, coconut butter, nuts, avocados. Would love to win this book!

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I'm quite new to this WOE, but have discovered that I love kerrygold butter (previously banned for most of my life)

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Avocado is my fav!

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I love Mediterranean style cooking and eating and I would love to learn how to eat ketogenically....this book would be a big help!

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These sound delish! I eat vegetarian and they will work for me too!

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Love using virgin olive oil for everything!

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I love avocado and avocado oil!

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These sound great, going to have to give them a try

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Health first and weight loss a wonderful side effect.  Thanks for the chance to win this book!

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I love grass-fed ghee.

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I love using avocado oil or coconut oil while cooking.

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My favorite is coconut oil  Smile

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The Mediterranean Diet has always intrigued me!

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The healthy fats I reach for most often are butter (from grass-fed cows, of course), good extra virgin olive oil, and bacon fat.  Also among the fats I use:  avocado oil (Trader Joe's has one that doesn't taste too strong), coconut oil and lard.
Thanks for sharing this book with us.  I want that in my collection.

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My fav saturated fat is coconut oil, followed by healthy fats like mct oil,avocado 🥑, Seeds and olives. I try to minimize dairy fats.

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My fav healthy fat is olive oil.  I love salads, so olive oil and vinegar is my favorite.  

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So excited to try this!

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I am new to Keto diet, this is my Day 14, so I'm not sure about favorites, but my one favorite is KerryGold grass-fed butter.  I think I'm to stay away from dairy, but understand that grass-fed butter is allowed!

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I love the way Martina sets out the recipe so simply and especially with the easy-to-follow photographs. I will be making the Crustless Keto Mini Quiches this evening for dinner. Thanks Martina for sharing.

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Avocados!

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I love mediterranean food.  My trip to Greece last September spoiled me and I try to make things as close as possible to it here at home.  Would love this book!

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Oh and my favorite fat is burratttaaaa cheese!!!!

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Coconut is my favorite keto oil source and I would love to win the book!

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I'm entering this giveaway because I love all food Mediterranean and it's been hard for me to eat the way I like and still do Keto. Being a nursing student I feel like I have been stressing out so much lately about what to eat and studying that I just eat Cabrera salads and pasta all day. I want to get back on keto and this book would help me tremendously! My blog has nothing to do with my diet. It's more of a life story that happened to me that led me to where I am today. If you read it. Comment and let me know how you liked it. But have a tissue handy!
Mya Sulić

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I think my favourite source of healthy fats would be butter... i just love it...
And lard from local farms

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I don't do well with a lot of animal fats, so olive oil and avocados are my favorite fat staples.

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use coconut oil in coffee

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My favorite keto sources of fat are coconut oil and ghee.  Smile

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Hi Martina. These mini Quiches are the best. They travel well and you can make them any way you want. Hope I am still eligible for the giveaway even though I am not on twitter. Have a great day!

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For sure KerryGold butter and also President butter.  But hands down, avocados and Greek olives.  Every day.

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Coconut oil & virgin olive oil

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We've been dairy free for a while now. My favorite non-dairy fat I use is duck fat. I love how the flavor goes with pretty much everything. I actually mix and match about 6-7 different fats depending on what I am making.

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My fave keto healthy fats are definitely olive oil, macadamia nuts, avocado, and olives.  This book looks fabulous. Hoping to win a copy. Thank you

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Olive oil and Kerrygold butter

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My 3 favorite keto sources of healthy fats are avacado, kerrygold butter, and organic coconut oil

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Olive Oil...for just about everything

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Avocado and olive oils.

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My favorite sources have to be extra virgin olive oil and grass fed butter. So very yummy!!

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Avocado! and olives, nuts, goat's cheese...  Growing up we used to meet with family or neighbour before lunch time to chat and enjoy some of these things. I used to look like a squirrel, stuffing walnut and almonds in my cheeks!

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I have 3 or 4 infused. / flavored olive oils always on hand. I use in salads, cooking & so much more.
Thanks
BL

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I love avocado and avocado oil.

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My favorite is Ghee.  I love it Smile

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Avocado has to be my all time fave! All these years being told butter is not good, neither is cream, eat the low fat yoghurt. Now I feel I have the freedom to enjoy real food. Best lifestyle choice ever!

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Avocadoooooooooooos!!! NOM NOM NOM!!! Smile

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Regardless of the recent buzz, I love coconut oil. My favorite way to have it is blended in my coffee every morning. I also love the flavor it adds to my baking.

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Love this recipe! Thank you 😊

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My favorite healthy fats are olive oil and grass fed butter! I sometimes use them together but, they ALWAYS make my food taste better, AND give me the great benefits at the same time!!

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I love adding butter and/or coconut oil to my daily cooking!

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My absolute favorite is also Kerrygold Butter. Everything tastes better with butter!

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I like to use avocado oil

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This recipes sounds delicious and I'm looking forward to making it. I'd love to win the book.  Unfortunately I hate Twitter and won't use it.

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My favorite source of healthy fat is avocado.  I love it because you can eat it plain or smeared into something.  You can mix it to make a healthy salsa and it's delicious and easy to use.  Avocado oil is delicious too and makes a fantastic salad dressing.

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Try German Butter by Fond O Foods.  It's delicious and with a high fat content and very low milk solids.  Perfect for making ghee.

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Absolutely my favorite fat sources are nut butters, homemade pesto, butter and coconut oil!

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My fave is KerryGold Grass-Fed Butter!

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It is tough choosing between the healthy fats that I include in my ketogenic lifestyle. I have come to value highly so many sources of healthy fat but here goes. Ghee & butter are my absolute favourites because I really, really enjoy their flavour.

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