Crust-less Quiche
I’ve been making crust-less quiches for years, even before I went low carb. This versatile egg dish is a great way to double and even triple your protein intake (with eggs, meat, and protein powder) while keeping your carbs low. Below is a basic recipe – my first version was from a Jeff Smith Frugal Gourmet cookbook – and several variations.
Basic Crust-less Quiche
8 eggs, slightly beaten
½ cup heavy cream
½ cup butter, melted
1 cup shredded cheese
½ cup parmesan cheese, grated
½ teaspoon salt
½ teaspoon black pepper
Combine ingredients in a deep 9 inch round baking dish. Cover and bake at 375 degrees for 35-40 minutes until eggs are set. Remove cover and let the top brown slightly. Serves 6. Nutrition Information Per Serving: Calories 398, Fat 36 grams, Carbs 2.5 grams, Protein 15.6 grams.
To tweak down the fat, if you so desire, use 4 whole eggs and 8 egg whites and replace the heavy cream with half and half or low fat milk.
Carol’s Edgy Quiche
8 eggs, slightly beaten
½ cup heavy cream
½ cup butter, melted
1 cup shredded cheese
½ cup parmesan cheese, grated
½ cup red onion, diced
2 jalapeno peppers, diced
2 Serrano peppers, diced
3 garlic cloves, minced
½ teaspoon cayenne pepper
½ teaspoon salt
½ teaspoon black pepper
Combine ingredients in a deep 9 inch round baking dish. Cover and bake at 375 degrees for 35-40 minutes until eggs are set. Remove cover and let the top brown slightly. Serves 6. Nutrition Information Per Serving: Calories 445, Fat 36 grams, Carbs 4 grams, Protein 15.6 grams.
Carol’s Crab Quiche
8 eggs, slightly beaten
1 cup crab meat (real not imitation)
½ cup heavy cream
½ cup butter, melted
1 cup shredded cheese
½ cup parmesan cheese, grated
¾ cup yellow onion, diced
1 teaspoon garlic powder
½ teaspoon fresh dill weed, chopped
½ teaspoon salt
½ teaspoon black pepper
Combine ingredients in a deep 9 inch round baking dish. Cover and bake at 375 degrees for 35-40 minutes until eggs are set. Remove cover and let the top brown slightly. Serves 6. Nutrition Information Per Serving: Calories 467, Fat 36 grams, Carbs 4 grams, Protein 20 grams.
Buff Babe’s Protein Packed Quiche
8 eggs, slightly beaten
½ cup heavy cream
½ cup butter, melted
1 cup shredded cheese
1 cup real crab meat
6 – 1 ounce servings unflavored protein powder (low carb brand)
½ cup parmesan cheese, grated
½ cup green onions, diced
3 garlic cloves, minced
½ teaspoon cayenne pepper
½ teaspoon salt
½ teaspoon black pepper
Combine ingredients in a deep 9 inch round baking dish. Cover and bake at 375 degrees for 35-40 minutes until eggs are set. Remove cover and let the top brown slightly. Serves 6. Nutrition Information Per Serving: Calories 544, Fat 37 grams, Carbs 6 grams, Protein 37.8 grams.
Other variations are to add your choice of vegetables, add other meats including bacon, ham, sausage, steak strips, ground beef, shrimp, scallops, vary your cheeses including cheddar, Monterey Jack, mozzarella, Romano (Pecorino Romano is superb), Blue cheese, Gouda, Edam, any combination you like, and use various herbs and spices to your taste.
