If you’re on  a keto or Atkin’s diet, you’ve got to find recipes that fit your needs, and crust-less a quiche is the perfect dish. Not only are they easy to make, they also vary in fillings that can be modified to suit your taste. Better yet, you can freeze pieces to enjoy on a later date or slip into a lunch box to take to work. I’ve been making a ham and cheddar quiche for ages, so I was excited to make a new version with a different combination of ingredients with different proportions. So, let’s get started exploring this delicious dish that’s perfect for people on any diet…except low-fat.

Keto Low-Carb Zucchini Quiche

Ingredients

• 1 pound zucchini, thinly sliced
• 2 tablespoons butter
• 1/2 cup red onion, chopped
• 3 cloves garlic, minced
• 3 eggs
• 1/2 tablespoon dijon mustard
• 1 1/2 teaspoons dried oregano
• 5 ounces gruyere, shredded
• 1/4 cup Parmesan, grated

Seasoning

• 1/4 tablespoon red pepper flakes
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

Zucchini Quiche Instructions

1. First, preheat the oven to 375. Then, thoroughly butter a pie pan.
2. Slice the zucchini, chop the onions, mince the garlic and set aside. You can slice the zucchini with a knife or a mandolin. I used the mandolin to cut down on time. Watch your fingers!
3. In a large skillet on the stovetop, melt the butter. Add the onions and garlic and cook for about 1 minute, stirring frequently.
4. Add sliced zucchini and add a sprinkle of salt (about 1/2 tsp) and a few cracks of black pepper. Cook, stirring occasionally over medium to medium-high heat, for 3-4 minutes or until zucchini is softened. Remove pan from heat and set aside.
5. In a separate bowl lightly beat eggs. Add dijon mustard, oregano, red pepper flakes. Whisk until combined, and then gently stir in Gruyere cheese.
6. Add egg and cheese mixture to zucchini mixture and toss until combined. Place mixture in prepared piecrust and sprinkle Parmesan cheese on top. Bake for 40-50 minutes or until center is set and top is lightly golden.
7. Cool for at least 15 minutes before cutting. it can be served warm, at room temp, or even cold.

Variations

Since it’s easy to get bored with a simple quiche, it’s easy to experiment with lots of keto variations. For instance, you can substitute different cheeses like Sharp Cheddar, Havarti or Manchego. Additionally you can add ham, bacon, sausage or ground beef crumbles. Be sure to inspect the nutritional information on your ham because most of them have hidden carbohydrates. If you’re absolutely craving a quiche crust, check out the keto version of pie crust that I posted in this blog.

Nutritional Information

Serves 6

We eat this way to improve our health believe it or not. Considering that, we always need to be conscious of nutritional information. Here are your most important nutritional elements for you to consider.

Calories 202
Fat 14g
Colesterol 13mg
Carbohydrates 5g
Fiber 1g
Protein 13g

Try it and let me know what you think!

Also published on Medium.