Keto Crustless Zucchini Quiche Recipe: A Savory Low-Carb Delight

Introduction

Quiche is a versatile and delicious dish that can be enjoyed any time of day, from breakfast to dinner. This Keto Crustless Zucchini Quiche is a perfect low-carb, gluten-free option that’s packed with flavor and nutrition. By skipping the crust, this recipe stays within keto-friendly guidelines while still delivering a rich and satisfying meal. It’s an excellent way to incorporate more vegetables into your diet without sacrificing taste.

Ingredients

  • 4 cups zucchini (grated and squeezed to remove excess moisture)
  • 1 cup shredded cheddar cheese (or your preferred cheese)
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup finely chopped onion
  • 1/4 cup heavy cream
  • 6 large eggs
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • 1 tablespoon olive oil (for greasing the pan)

Instructions

1. Preheat the Oven

  • Preheat your oven to 375°F (190°C).

2. Prepare the Zucchini

  • Grate the zucchini using a box grater or food processor. Place the grated zucchini in a clean kitchen towel and squeeze out as much moisture as possible. This step is crucial to avoid a watery quiche.

3. Mix the Ingredients

  • In a large mixing bowl, combine the grated zucchini, shredded cheddar cheese, grated Parmesan cheese, and finely chopped onion.
  • In a separate bowl, whisk together the eggs, heavy cream, garlic powder, dried oregano, salt, and pepper until well combined.

4. Combine and Pour

  • Add the egg mixture to the zucchini mixture and stir until all the ingredients are thoroughly mixed.
  • Grease a 9-inch pie dish or quiche pan with the olive oil to prevent sticking.
  • Pour the mixture into the prepared dish, spreading it out evenly.

5. Bake the Quiche

  • Place the dish in the preheated oven and bake for 30-35 minutes, or until the quiche is set and the top is golden brown.
  • To check for doneness, insert a toothpick into the center; if it comes out clean, the quiche is ready.

6. Cool and Serve

  • Allow the quiche to cool for about 10 minutes before slicing. This will help it set further and make slicing easier.
  • Serve warm or at room temperature. This quiche pairs well with a side salad for a complete meal.

Nutrition Information (Per Serving)

  • Calories: 150
  • Total Fat: 12g
  • Saturated Fat: 6g
  • Cholesterol: 130mg
  • Sodium: 300mg
  • Total Carbohydrates: 3g
  • Dietary Fiber: 1g
  • Sugars: 2g
  • Protein: 9g

Benefits of Keto Crustless Zucchini Quiche

1. Low-Carb and Keto-Friendly

This quiche is an excellent choice for those following a ketogenic diet, as it is low in carbohydrates but high in healthy fats and protein. Each serving contains only 3 grams of total carbs, making it easy to fit into your daily carb limit.

2. Nutrient-Dense

Zucchini is a nutrient-dense vegetable, providing vitamins A, C, and K, as well as minerals like potassium and magnesium. This quiche is not only delicious but also a great way to boost your intake of essential nutrients.

3. Versatile Meal Option

This quiche can be enjoyed at any time of the day, whether as a hearty breakfast, a light lunch, or a satisfying dinner. It’s also perfect for meal prepping, as it stores well in the refrigerator and can be easily reheated.

4. Gluten-Free

By omitting the crust, this recipe becomes naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.

Conclusion

The Keto Crustless Zucchini Quiche is a delightful and nutritious dish that fits perfectly into a low-carb, ketogenic lifestyle. Its rich flavors and satisfying texture make it a versatile meal option, while its simple preparation ensures it can be made quickly and easily. Packed with protein, healthy fats, and essential nutrients, this quiche is both delicious and good for you. Enjoy this savory quiche as part of a balanced keto diet and savor the wonderful combination of flavors and textures it offers.