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:
- Preheat your oven to 375°F (190°C).
Prepare the Keto Pie Crust:
- 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:
- In a large skillet, heat olive oil over medium heat.
- Add chopped onion and cook until translucent, about 5 minutes.
- Add minced garlic and sliced mushrooms; cook until mushrooms are tender and any liquid has evaporated, about 5-7 minutes.
- Add fresh spinach and cook until wilted. Remove from heat and let cool slightly.
Prepare the Keto Custard:
- In a medium bowl, whisk together eggs, heavy cream, salt, pepper, and nutmeg (if using) until well combined.
Assemble the Keto Quiche:
- Spread the sautéed vegetables evenly over the bottom of the pre-baked keto pie crust.
- Sprinkle shredded Swiss cheese evenly over the vegetables.
- Pour the egg and cream mixture over the cheese and vegetables, ensuring it is evenly distributed.
Bake the Keto Quiche:
- 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.
- If the crust edges start to brown too quickly, cover them with foil or a pie shield.
Serve:
- Allow the quiche to cool for about 10 minutes before slicing.
- Garnish with grated Parmesan cheese and chopped fresh parsley or chives, if desired.
- 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!