Early in my diet, I was meeting a friend for lunch at a French bakery downtown. Not just any bakery, but the best one in town (that’s saying a lot for Olympia) with piles of decadent, buttery, carb-laden pastries, pies, cakes, scones, and other treats. Even the lunch menu was mostly tasty filled baguettes, as you might expect.
I ended up settling for a quiche, and just eating the middle, not the crust – which has to be one of the saddest things you can imagine, especially with a mostly eggy quiche that has hardly any other ingredients in it. Right then I decided that I would find some way to make a crust someday, so that I could make a proper quiche – with lots of delectable fillings. Today I made a quiche with two different crusts (one on each side), to see how they did in the looks, taste, and baking departments. Here are the results:
First, the recipes. Any kind of pie crust with regular flour is pretty much out, but I have found two other possibilities – carbquick (like bisquick only made from flour that has somehow been stripped of carbs and filled with fiber and protein) and almond flour. The recipe for the carbquick pie crust can be found here, along with many other carbquick recipes, but I’ve reproduced it below for easy reference:
Mix carbquick and salt, and cut butter into it until the mixture resembles coarse grains. Add enough ice water to form a ball. Flatten into a round on waxed paper, then put in the fridge 2 hours to overnight. When ready to use, roll out (using more carbquick to coat the rolling pin and board) and place in pie pan. Pre-cook for 12-15 minutes at 400° before filling.
Mix flour and salt, then cut in butter until thoroughly combined. The almond flour makes a much “shorter” flour and may not reach the consistency of grains. Instead, it will be wetter and stickier. It is easiest to just press it directly into the pie pan, although chilling it in the fridge in the mixing bowl first may make it easier to shape. Pre-cook for 15 minutes at 400° before filling.
Results: Both made a decent low-carb crust for the quiche. The almond crust was crumblier and less like a regular pie crust, but was tasty and had a higher protein content. The carbquick crust was almost like a normal pie crust, although a bit “short”. It did shrink a bit while pre-cooking. Both crusts could be used for any savory pies and sweet pies, with some adjustment of the salt and perhaps addition of a T Splenda and/or spices such as cinnamon or nutmeg. The carbquick crust will be more like a regular white flour and butter crust, and the almond flour crust will be more like a hearty wheat crust.
Nutrition: For one single crust for a deep-dish quiche pan, the carbquick crust had 45 gm protein and 15 gm carbs. For the same size crust, the almond crust had 54 gm protein and 16 gm carbs.