Keto Crustless Zucchini Quiche Recipe

Keto Crustless Zucchini Quiche Recipe

Introduction:

Delight in a hearty and satisfying meal with our Keto Crustless Zucchini Quiche. This low-carb, flourless quiche combines the rich flavors of zucchini, cheese, and eggs into a delectable dish that fits perfectly into a ketogenic lifestyle. Ideal for breakfast, lunch, or dinner, this quiche is not only easy to prepare but also packed with nutrients and flavor. Whether you’re following a keto diet or simply looking for a delicious, low-carb recipe, this quiche provides a nutritious and flavorful option that is sure to please.

Ingredients:

For the Quiche:

  • 2 medium zucchinis (about 2 cups grated, for a base of light, low-carb vegetable)
  • 1 tablespoon olive oil (for sautéing, adding healthy fats)
  • 1 small onion (finely chopped, about 1/2 cup, for added flavor)
  • 3 large eggs (beaten, providing structure and protein)
  • 1 cup shredded cheddar cheese (or cheese of your choice, for a rich, melty texture)
  • 1/2 cup heavy cream (for a creamy consistency and richness)
  • 1/2 teaspoon garlic powder (for additional seasoning)
  • 1/4 teaspoon salt (to taste)
  • 1/4 teaspoon black pepper (freshly ground, for seasoning)
  • 1/4 teaspoon dried thyme (optional, for a touch of herbal flavor)
  • 1/4 teaspoon baking powder (optional, for a slightly fluffier texture)

For Optional Add-ins:

  • 1/2 cup cooked and crumbled bacon (for a smoky flavor)
  • 1/2 cup diced bell peppers (for added color and nutrients)
  • 1/4 cup chopped fresh spinach (for extra greens)

Nutritional Information:

Per Serving (assuming 6 servings):

  • Calories: 240
  • Total Carbohydrates: 5g
    • Net Carbohydrates: 3g
  • Protein: 10g
  • Fat: 21g
  • Fiber: 2g

Instructions:

  1. Preheat the Oven:
    • Start by preheating your oven to 375°F (190°C). This ensures the quiche will bake evenly and achieve a golden top.
  2. Prepare the Zucchini:
    • Wash and grate 2 medium zucchinis. Place the grated zucchini in a clean kitchen towel or cheesecloth and squeeze out excess moisture. This step is crucial to avoid a soggy quiche.
  3. Sauté the Vegetables:
    • Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the finely chopped onion and sauté for about 3-4 minutes until softened and translucent. If using, add diced bell peppers and cook for an additional 2 minutes.
  4. Combine Zucchini and Onion:
    • In a large mixing bowl, combine the squeezed zucchini with the sautéed onion. If adding optional ingredients like cooked bacon or chopped spinach, mix them in at this stage.
  5. Prepare the Egg Mixture:
    • In a separate bowl, whisk together 3 large beaten eggs, 1 cup shredded cheddar cheese, and 1/2 cup heavy cream. Add garlic powder, salt, black pepper, dried thyme (if using), and baking powder (if using). Mix until well combined.
  6. Combine Mixtures:
    • Pour the egg mixture over the zucchini and onion mixture. Stir well to ensure everything is evenly mixed.
  7. Transfer to Baking Dish:
    • Grease a 9-inch pie dish or a similar baking dish with cooking spray or a small amount of olive oil. Pour the zucchini and egg mixture into the dish, spreading it evenly.
  8. Bake the Quiche:
    • Place the dish in the preheated oven and bake for 30-35 minutes, or until the top is golden brown and the quiche is set in the center. A toothpick inserted into the center should come out clean.
  9. Cool and Slice:
    • Allow the quiche to cool for about 10 minutes before slicing. This helps it set properly and makes slicing easier.
  10. Serve:
    • Slice the quiche into 6 servings and serve warm or at room temperature. This quiche pairs well with a side salad for a complete meal.
  11. Store Leftovers:
    • Any leftover quiche can be stored in an airtight container in the refrigerator for up to 4 days. It can also be frozen for up to 2 months.
  12. Reheat Instructions:
    • Reheat individual slices in the microwave for 30-45 seconds, or until heated through. For best results, reheat in a toaster oven or conventional oven to maintain the crispness of the crust.

Useful Tips:

  • Squeeze Moisture: Properly squeezing the grated zucchini is essential to avoid a watery quiche. Excess moisture can affect the texture and cooking time.
  • Cheese Options: While cheddar cheese is used in this recipe, you can substitute with other cheeses like Swiss, mozzarella, or feta according to your preference.
  • Customize Add-ins: Feel free to add other low-carb vegetables or meats to customize the quiche to your taste. Ensure any add-ins are cooked before adding to avoid excess moisture.

Variations:

  • Mediterranean Style: Add olives, sun-dried tomatoes, and feta cheese for a Mediterranean twist.
  • Southwestern Style: Incorporate diced green chilies, black olives, and a sprinkle of cumin for a southwestern flair.

Health Benefits:

  • Zucchini: Low in calories and carbs, zucchini is rich in vitamins A and C, as well as potassium and antioxidants.
  • Eggs: A great source of high-quality protein, eggs also provide essential vitamins and minerals such as vitamin B12, choline, and selenium.
  • Cheese: Provides a good source of calcium and protein, contributing to bone health and muscle maintenance.

Serving Suggestions:

  • Garnish: Top with a sprinkle of fresh herbs such as chives or parsley for added flavor and visual appeal.
  • Pairing: Serve with a side of mixed greens or a simple avocado salad for a complete and balanced meal.

Conclusion:

Our Keto Crustless Zucchini Quiche is a versatile, low-carb recipe that fits seamlessly into a ketogenic diet while offering delicious flavors and a satisfying texture. This quiche is perfect for meal prep, family dinners, or as a tasty, nutritious option for any meal of the day. With its simple preparation and customizable ingredients, it’s a delightful addition to your keto-friendly recipe collection.

Additional Notes:

  • Ingredient Quality: Use fresh, high-quality ingredients for the best flavor and texture. Opt for organic vegetables and natural cheeses whenever possible.
  • Customization: Feel free to adjust the seasoning and add-ins to suit your personal taste and dietary needs.

With these comprehensive instructions and tips, you can confidently prepare a Keto Crustless Zucchini Quiche that aligns with your keto goals while providing a flavorful and satisfying meal. Enjoy every delicious bite!