Healthy Eats by HealthyMito.com
RECIPE: KETO Crustless Quiche - #whatsforbreakfast
Creamy quiche with 100% flavor and zero guilt.
Sauteed Meat and Veggies:
1 Cup - Red Onion, finely diced
1 Cup - Deli Ham, finely diced (no sugar added)
1 Cup - Deli Chicken, finely diced (no sugar added)
2 Cups - "Broccoli Slaw", finely chopped (available in the salad section of the produce dept)
1 Cup - Spinach "chopped" (watch the video for the "fresh frozen 'chopped' spinach" tip)
1-1/2 Tbsp - Salted Butter
Egg Custard:
3 Cups - Heavy Whipping Cream
8 Large - Whole Eggs
4 Large - Egg Yolks
1/2 tsp - Salt
1/2 tsp - Pepper
6 dashes - Ground Nutmeg
1 pinch - Parmesan, freshly grated (1 pinch per muffin cup, approx 1/2 Tbsp)
Bake in a 350 degree preheated oven.
Start checking on the custard in about 15 minutes. Typical time is 15 to 20 minutes. They should be lightly browned on top.
After the steam releases, the puffed up tops will quickly collapse... this is normal. Allow the quiche to cool in order to fully set.
ENJOY!
Servings: approx 24 standard muffin-sized quiche
Serving Size: 1 muffin-sized quiche
Macros Per Serving:
Protein = 10.8g
Fat = 17.2g
Carbs = 5.4g
NET Carbs = 4.6g
I have also made this recipe in a parchment paper lined 9x13 casserole dish. Make sure you only fill the dish no more than halfway. Bake it at 325 for about 45 minutes. I suggest checking it after about 40 minutes. You are looking for a light, golden brown.The edges will start to look firm but the center will SLIGHTLY jiggle. Cool it completely to room temperature. You can place the dish on a cookie cooling rack to assist with cooling. Then cover and chill overnight in the refrigerator to fully set up. Then cut it into squares. The parchment lifts right out of the dish for ease of cutting. Then you can put it right back into your casserole dish to cover and refrigerate. You can also freeze them to thaw for later: separate the squares and layer on fresh parchment in a freezer bag or covered freezer-safe container.