Here’s the revised recipe for a Keto Spinach and Mushroom Quiche, focusing on low-carb ingredients and nutritional details:

Keto Spinach and Mushroom Quiche

Ingredients:

For the Crust:

  • 1 store-bought pie crust (look for a keto-friendly option or use a homemade keto crust)

For the Filling:

  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 8 ounces mushrooms, sliced
  • 4 cups fresh spinach
  • 4 large eggs
  • 1 cup heavy cream (or use half-and-half for a lighter option)
  • 1 cup shredded Swiss cheese (or Gruyère, mozzarella, or cheddar for a variation)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon nutmeg (optional)
  • 2 tablespoons grated Parmesan cheese (optional, for garnish)
  • 1 tablespoon fresh parsley or chives, chopped (optional, for garnish)

Instructions:

Preheat the Oven:

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

Prepare the Keto Pie Crust:

  1. If using a store-bought keto pie crust, follow the package instructions for pre-baking. If making homemade, prepare a keto-friendly crust and pre-bake it according to your recipe’s instructions until lightly golden. Set aside.

Sauté the Keto Vegetables:

  1. In a large skillet, heat olive oil over medium heat.
  2. Add chopped onion and cook until translucent, about 5 minutes.
  3. Add minced garlic and sliced mushrooms; cook until mushrooms are tender and any liquid has evaporated, about 5-7 minutes.
  4. Add fresh spinach and cook until wilted. Remove from heat and let cool slightly.

Prepare the Keto Custard:

  1. In a medium bowl, whisk together eggs, heavy cream, salt, pepper, and nutmeg (if using) until well combined.

Assemble the Keto Quiche:

  1. Spread the sautéed vegetables evenly over the bottom of the pre-baked keto pie crust.
  2. Sprinkle shredded Swiss cheese evenly over the vegetables.
  3. Pour the egg and cream mixture over the cheese and vegetables, ensuring it is evenly distributed.

Bake the Keto Quiche:

  1. Place the quiche in the preheated oven and bake for 35-40 minutes, or until the center is set and the top is lightly golden. A knife inserted into the center should come out clean.
  2. If the crust edges start to brown too quickly, cover them with foil or a pie shield.

Serve:

  1. Allow the quiche to cool for about 10 minutes before slicing.
  2. Garnish with grated Parmesan cheese and chopped fresh parsley or chives, if desired.
  3. Serve warm or at room temperature.

Nutrition Information (Per Serving – Makes 8 servings):

  • Calories: Approximately 350 kcal
  • Total Fat: 28g
  • Saturated Fat: 14g
  • Cholesterol: 185mg
  • Sodium: 400mg
  • Total Carbohydrates: 7g
  • Dietary Fiber: 2g
  • Sugars: 2g
  • Protein: 15g

Keto-Friendly Notes:

  • Ensure the pie crust used is low-carb and fits within your keto diet guidelines.
  • Adjust seasonings and cheese options to suit your taste and keto preferences.
  • This Keto Spinach and Mushroom Quiche provides a satisfying and flavorful meal while keeping carbs in check. Enjoy!