4 Keto Quiche Recipes for a Savory Breakfast

Having a quiche for breakfast is every foodie’s dream, especially when you’re looking for a balanced meal option.

A slice packed with rich flavors, gooey cheese, and crisp crust can make your mornings brighter. And, all you have to do is follow some simple steps to bring this culinary delight to your table.

Having the best keto quiche recipe is a must if you’re going low carb. These recipes are low in carbs, high in fat, and perfectly suitable for your keto diet.

We’ll also include some tips to customize these recipes to your taste, making your breakfast not just savory, but also exciting and diverse.

Keto Quiche No Crust (1)

A crustless quiche seems like the simplest option to avoid all the fuss of preparing a crust. But it’s not as easy as just skipping the crust in your regular quiche recipe. When you take away the crust you need to make sure that your filling has enough structure and flavor to hold up on its own.

This keto quiche recipe does exactly that, with a creamy and cheesy filling made with eggs, heavy cream, and a variety of herbs and spices. You can also throw in some extra cooked bacon or sausage for a high protein dish.

Check out these keto breakfast ideas for more inspiration.

Ingredients

• 2 tablespoons salted butter
• ½ medium yellow onion, peeled and diced
• 1 clove garlic, peeled and finely minced
• 8 slices bacon

• 6 large eggs
• ¾ cup heavy whipping cream
• ½ cup shredded Swiss cheese
• ½ cup shredded Monterey Jack cheese

Instructions

1. Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius).
2. In a medium skillet, melt the 2 tablespoons of butter over medium heat.
3. Add the diced onion and minced garlic to the skillet, sautéing until the onion becomes translucent.
4. While the onion and garlic are cooking, cook the 8 slices of bacon in a separate pan until crispy. Once done, drain and crumble the bacon.
5. In a large bowl, whisk the 6 large eggs until they are fully beaten.
6. Add the ¾ cup heavy whipping cream to your beaten eggs, continuing to whisk until the mixture is smooth.
7. Stir in the crumbled bacon, sautéed onion and garlic, and the two types of shredded cheese into the egg and cream mixture.
8. Pour the mixture into a greased pie dish, ensuring the ingredients are evenly distributed.
9. Place the dish in the preheated oven and bake for about 40 minutes, or until the quiche is set and lightly browned on top.
10. Remove from the oven and let the quiche cool for a few minutes before slicing and serving.

Nutrition: 

Serving Size: ⅙ Of Pan |  Amount Per Serving: Calories: 353 | total Fat: 29g | carbohydrates: 3g | net Carbohydrates: 3g | fiber: 0g | protein: 17g

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Keto Quiche Crust (2)

For a more traditional quiche experience, try out this keto crust recipe made with almond flour and parmesan cheese. It’s a great option for those who miss the texture and taste of a crust but still want to stick to their low carb diet.

Ingredients

• 2 ½ cups Almond Flour fine, blanched not almond meal
• ¼ teaspoon Salt
• ¼ teaspoon Garlic Powder
• 1 large Egg beaten, at room temperature,
• ¼ cup Unsalted Butter melted, at room temperature,or melted coconut oil

Instructions

1. Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius).
2. In a large mixing bowl, combine 2 ½ cups of fine, blanched almond flour with ¼ teaspoon each of salt and garlic powder.
3. Stir the dry ingredients until they are thoroughly mixed.
4. In a separate bowl, beat 1 large egg until the yolk and white are fully combined.
5. Pour the beaten egg into the almond flour mixture.
6. Add ¼ cup of unsalted butter (or melted coconut oil) to the mixture.
7. Stir all the ingredients together until a dough forms. The mixture should stick together without being too wet.
8. Press the dough into a greased pie dish, making sure it evenly covers the bottom and sides of the dish.
9. Bake the crust in the preheated oven for 10-12 minutes, until it’s lightly golden and firm.
10. Remove from the oven and let the crust cool before adding your quiche filling.

Nutrition:

Recipe yields 8 servings. Calories: 226 kcal | Fat: 20.5 g | Saturated fat: 5.8 g | Fiber: 5 g | Carbs: 7.5g | Protein: 7.1 g | Net carbs: 2.5 g

Keto Quiche Lorraine (3)

This keto version of the authentic French Quiche Lorraine is loaded with bacon, cheese, and a flavorful crust. You won’t even miss the traditional pastry crust when you take a bite of this delicious keto quiche with cream cheese.

Ingredients

• For the keto pie crust
• 1 batch gluten free & keto pie crust

For the keto quiche

• 100 g bacon strips preferably thick, diced
• 1 onion very thinly sliced
• 230 g Gruyère cheese
• 315 ml sour cream or crème fraîche
• 4 eggs
• 1/4 teaspoon freshly grated nutmeg
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper

Instructions

1. Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius). Prepare the keto pie crust according to the provided recipe and set it aside.
2. Heat a skillet over medium heat and add the diced bacon strips. Cook until they are crispy and thoroughly browned.
3. Remove the bacon from the skillet and set it aside. In the same skillet, add the thinly sliced onion and sauté until it becomes soft and translucent.
4. Grate the Gruyère cheese and scatter it evenly over the prepared keto pie crust.
5. Sprinkle the cooked bacon and sautéed onion over the cheese layer in the keto crust.
6. In a separate bowl, combine sour cream (or crème fraîche) with the eggs. Beat the mixture until it is smooth.
7. Add freshly grated nutmeg, kosher salt, and freshly ground black pepper into the sour cream and egg mixture. Stir to combine.
8. Pour this mixture over the bacon, onion, and cheese in the keto pie crust, making sure there is an even distribution of the filling.
9. Place the filled pie crust into the preheated oven and bake for about 40 minutes, or until the quiche is set and the top is lightly browned.
10. Remove the quiche from the oven and allow it to cool for a few minutes before slicing and serving.

Nutrition:

Recipe yields 8 servings. Calories: 418 kcal | Carbohydrates: 6g | Protein: 17g | Fat: 36g | Saturated Fat: 16g | Cholesterol: 176 mg | Sodium: 486 mg | Potassium: 115mg | Fiber: 3g | Sugar: 1g | Vitamin A: 825IU | Vitamin C: 1mg | Calcium: 344 mg | Iron: 1.2mg

Read more: The Ultimate Keto Pancake Recipe Collection From All Over The Web

Keto Quiche Vegetarian (4)

Who said quiche had to be filled with meat? This vegetarian keto quiche spinach recipe also has mushrooms and a bunch of herbs. It’s packed with flavor and nutrients, and anyone looking for a meatless meal will totally love this.

You can check out our guide on zinc rich foods for vegetarians to find out which other veggies you could throw into this quiche.

Ingredients

• 1 recipe Flaky Pie Crust (or your favorite low carb crust)
• Vegetables

• 3 tbsp butter or olive oil
• 8 oz sliced mushrooms
• 4 oz fresh spinach (2 cups packed)
• 3 oz sliced onions
• 1 clove garlic, sliced
• 1 tsp fresh thyme, chopped
• Custard
• 5 large eggs
• 1 1/2 cups heavy cream
• 1 tbsp grainy Dijon mustard (or Maille whole grain mustard)
• 1/2 tsp salt
• 1/4 tsp white pepper
• 2 pinches freshly grated nutmeg (about 1/16 of a teaspoon)
• Cheese
• 6 oz smoked Swiss cheese, grated (or sub. your favorite cheese)

Instructions

1. Prepare the Flaky Pie Crust as per the recipe or use your favorite crust. Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius).
2. Heat 3 tablespoons of butter or olive oil in a skillet over medium heat.
3. Add 8 ounces of sliced mushrooms to the skillet and sauté until they begin to brown.
4. Incorporate 4 ounces of fresh spinach (2 cups packed) into the skillet, stirring until wilted.
5. Add 3 ounces of sliced onions, 1 sliced garlic clove, and 1 teaspoon of chopped fresh thyme to the skillet. Continue to sauté until onions are translucent.
6. In a separate bowl, crack and whisk 5 large eggs until well-beaten.
7. Combine the beaten eggs with 1 1/2 cups of heavy cream, 1 tablespoon of grainy Dijon mustard, 1/2 teaspoon of salt, 1/4 teaspoon of white pepper, and two pinches of freshly grated nutmeg (about 1/16 of a teaspoon). Mix well until smooth.
8. Grate 6 ounces of smoked Swiss cheese (or substitute with your favorite cheese).
9. Spread the sautéed vegetables evenly across the bottom of the pre-prepared pie crust.
10. Scatter the grated cheese evenly over the vegetables.
11. Pour the egg and cream mixture over the cheese and vegetables, ensuring an even distribution.
12. Place the pie dish into the preheated oven and bake for about 40 minutes, or until the quiche is set and lightly browned on top.
13. Remove the quiche from the oven and allow it to cool for a few minutes before slicing and serving.

Nutrition:

Recipe yields 8 servings. Calories: 477 kcal | Carbohydrates: 10g | Protein: 15g | Fat: 44g | Fiber: 5g

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Are Quiches High In Carbs?

Yes, traditional quiches with a pastry crust are high in carbs due to the flour used in the crust.

Let’s look at the history to better understand why quiches are high in carbs. Quiche originated in Germany and was later adopted by the French, who added their own touch of cream to the recipe. In its earliest form, quiche was made with bread dough instead of a pastry crust.

However, as time went on, quiche evolved to include a flaky pastry crust made with flour, butter, and sometimes even sugar. This addition of pastry crust significantly increased the carb content of quiche.

Fortunately, with keto and low-carb diets gaining popularity, there are now numerous alternative crust options that can be used to make a quiche without all the carbs. Some popular choices include almond flour crusts, cauliflower crusts, and even bacon crusts.

When you add low-carb fillings such as vegetables, cheese, and proteins like bacon or ham, you significantly reduce the overall carb content of your quiche.

How Many Carbs In a Crustless Quiche?

Well, a crustless quiche could have as little as 5 grams of carbs per serving, depending on the type and amount of fillings used. 

For example, a spinach and mushroom crustless quiche may have only 5 grams of carbs per serving, mostly from the vegetables. Minus veggies, say a meat-only quiche, and you may have zero carbs.

This is a stark contrast to a traditional quiche that can have upwards of 30 grams of carbs per serving just from the pastry crust alone.

What Is The Difference Between a Frittata and a Crustless Quiche?

The main difference between a frittata and a crustless quiche is the cooking method. Frittatas are typically cooked on the stovetop, while quiches are baked in the oven.

Additionally, frittatas are usually made with beaten eggs and various fillings mixed together before being cooked in a skillet. On the other hand, quiches often have a pastry crust and the filling is poured over it.

In terms of ingredients, frittatas tend to have more vegetables and less cream or dairy compared to quiches. Frittatas also usually do not have a cheese topping like many quiches do.

Check out these keto breakfast casserole ideas for more delicious low-carb options to start your day with.

Read more: Is Pesto Keto-Friendly? A Delicious Dip Into Low-Carb Eating

The Bottom Line

Quiches can be a delicious and nutrient-packed meal option for vegetarians and non-vegetarians alike. While traditional quiches with pastry crusts may be high in carbs, there are now many low-carb and keto-friendly alternatives available. 

By choosing crustless or low-carb crust options and filling your quiche with nutritious ingredients like vegetables, cheese, and protein, you can enjoy a flavorful and satisfying meal without the high carb count.