I had what I consider the perfect breakfast this morning – quiche and a latte. All because I figured out how to make low-carb pie crusts (in the picture at left, you can see the two different crusts I tried), and now there are all kinds of additional things I can make. My quiche, along with a soy latte, added up to 28 gm protein and 8 gm carbs, pretty much a perfect amount for a good morning start.
Here’s my recipe:
1 low-carb pie crust (carbquick or almond flour)
1/2 C half-n-half
2 C cooked veggies (I used mushrooms and leeks)
3 oz ham
1 oz asiago cheese
1/8 t salt
1/4 t tarragon, basil
Prepare the pie crust and place it in a deep-dish pie pan. Pre-bake the crust at 400° C for 12-15 minutes while assembling the filling. Spread Dijon mustard on the cooling crust if you wish.
Pre-cook the veggies, making sure to cook any mushrooms until all the water has been released and to thoroughly drain veggies after cooking. Too much moisture will prevent the eggs from setting properly. Chop up veggies and ham. Beat eggs and cream and add to veggie/ham mixture. Add salt and spices/herbs of your choice. You can vary the fillings any way that you want – keeping roughly the same veggie/protein proportions will result in nutritional values very similar to this quiche.
Pour filling into pie crust and top with grated cheese. Bake at 375º for 35-40 minutes or until filling is set.
Nutrition: Because there are so many variations of quiche, I’ll make it easy for you to calculate your own, based on your choices. Dividing the quiche into 6 equal pieces, my quiche above was about 18 gm protein and 6 gm carbs per slice. You can calculate your own for a whole quiche as follows – divide by six or however many pieces you cut to get a per-serving amount.
Almond flour crust: 54 gm protein, 16 gm carbs
Carbquick crust: 45 gm protein, 15 gm carbs
3 eggs & 1/2 C half-n-half: 22 gm protein, 7 gm carbs
2 C veggies: 5 gm protein, 10 gm carbs (may vary)
3 oz protein: 21 gm protein
1 oz cheese: 6 gm protein
Obviously, you can vary the ratio of veggies to protein, use different amounts of cheese, choose different veggies, protein, cheese, herbs, etc. The great thing about quiche is that you can just toss in almost anything in your fridge that you think would go well together, and have it come out good in the end. This recipe is biased toward more filling ingredients and less eggs. If you want a more eggy quiche, up the eggs to 4 or 5 and cut down on the other ingredients.
Ideas for substitutions:
Veggies: Green onions, leeks, onions, mushrooms, peppers, spinach, chard, broccoli, zucchini, sun-dried tomatoes
Meat: Ham, bacon, turkey, sausage, crab
Cheese: Asiago, parmesan, cheddar, jack, mozzarella (anything that grates well). You can put cubes of cheese inside the quiche as well as grated cheese on top.
Dairy: Half-n-half, sour cream, heavy cream (for a non-dairy alternative, you can just skip this altogether and add an extra egg or two)