Crustless Keto Quiche: Spinach, Mushroom & Tomato Delight
Are you craving a comforting, savory dish that aligns with your ketogenic lifestyle? Look no further than this delicious and easy-to-make crustless spinach, mushroom, and tomato quiche! This recipe is packed with flavor, low in carbs, and perfect for breakfast, brunch, lunch, or even a light dinner. Say goodbye to carb-heavy crusts and hello to a nutrient-rich, satisfying meal that will keep you feeling full and energized.
Why Crustless Quiche is Perfect for Keto
The traditional quiche relies heavily on a pastry crust, which is typically loaded with carbohydrates. By eliminating the crust, we significantly reduce the carb count, making it a perfect fit for the ketogenic diet. A crustless quiche allows the flavorful filling to shine and offers a lighter, healthier alternative without sacrificing taste or texture. Plus, it’s incredibly easy to prepare!
Ingredients You’ll Need
Before we dive into the recipe, let’s gather all the necessary ingredients. This recipe is designed to serve approximately 6-8 people.
* **Eggs:** 6 large eggs – The foundation of our quiche, providing structure and richness.
* **Heavy Cream:** 1 cup – Adds creaminess and healthy fats, essential for keto.
* **Spinach:** 5 ounces, fresh – Provides essential vitamins, minerals, and a vibrant green color. Frozen spinach, well-drained, can also be used.
* **Mushrooms:** 8 ounces, sliced – Adds an earthy and savory flavor. Cremini, button, or a mix of wild mushrooms work well.
* **Cherry Tomatoes:** 1 cup, halved – Adds sweetness and a burst of juicy flavor.
* **Onion:** 1/2 medium, chopped – Provides a subtle sweetness and aromatic base.
* **Garlic:** 2 cloves, minced – Adds a pungent and savory flavor.
* **Cheese:** 1 cup shredded cheese (such as Gruyere, Swiss, or cheddar) – Adds flavor, texture, and helps bind the quiche. You can use a combination of cheeses for a more complex flavor profile.
* **Olive Oil:** 2 tablespoons – Used for sautéing the vegetables.
* **Salt:** 1/2 teaspoon – Enhances the flavors of the other ingredients.
* **Black Pepper:** 1/4 teaspoon – Adds a subtle spice.
* **Optional Add-ins:** Cooked bacon or sausage crumbles, chopped bell peppers, herbs (such as thyme or rosemary), a pinch of red pepper flakes for a little heat.
Equipment Needed
* **Oven:** Preheat to 375°F (190°C).
* **9-inch Pie Dish:** Preferably glass or ceramic. A springform pan can also be used, but make sure it’s well-sealed to prevent leaks.
* **Large Skillet:** For sautéing the vegetables.
* **Mixing Bowls:** For preparing the egg mixture.
* **Whisk:** For combining the ingredients.
* **Measuring Cups and Spoons:** For accurate ingredient measurements.
* **Cutting Board and Knife:** For prepping the vegetables.
Step-by-Step Instructions
Now that we have everything ready, let’s get started with the recipe. Follow these detailed steps to create a perfect crustless spinach, mushroom, and tomato quiche.
**Step 1: Prepare the Vegetables**
1. **Sauté the Onion and Garlic:** Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened and translucent, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.
2. **Add the Mushrooms:** Add the sliced mushrooms to the skillet and cook until they release their moisture and become tender, about 8-10 minutes. Stir occasionally to ensure even cooking. If using frozen spinach, add it at this point, ensuring it’s thoroughly drained.
3. **Add the Spinach:** If using fresh spinach, add it to the skillet during the last 2-3 minutes of cooking. Stir until the spinach wilts and reduces in volume. Season with salt and pepper to taste. Remove the skillet from the heat and set aside to cool slightly.
**Step 2: Prepare the Egg Mixture**
1. **Whisk the Eggs and Cream:** In a large mixing bowl, whisk together the eggs and heavy cream until well combined. The mixture should be smooth and slightly frothy.
2. **Season the Egg Mixture:** Add salt and pepper to the egg mixture. You can also add other seasonings at this point, such as a pinch of nutmeg or garlic powder, for extra flavor. Taste and adjust the seasonings as needed.
**Step 3: Assemble the Quiche**
1. **Grease the Pie Dish:** Lightly grease the pie dish with the remaining olive oil or cooking spray. This will prevent the quiche from sticking to the dish.
2. **Layer the Vegetables and Cheese:** Spread the sautéed spinach and mushroom mixture evenly over the bottom of the pie dish. Sprinkle half of the shredded cheese over the vegetables. Arrange the halved cherry tomatoes over the cheese and vegetables.
3. **Pour the Egg Mixture:** Pour the egg mixture evenly over the vegetables and cheese in the pie dish. Make sure the mixture covers all the ingredients.
4. **Top with Cheese:** Sprinkle the remaining shredded cheese over the top of the quiche.
**Step 4: Bake the Quiche**
1. **Bake in the Oven:** Place the pie dish in the preheated oven and bake for 35-45 minutes, or until the quiche is set and the top is golden brown. A knife inserted into the center should come out clean. If the top starts to brown too quickly, you can loosely cover the quiche with aluminum foil during the last 10-15 minutes of baking.
2. **Cool and Serve:** Remove the quiche from the oven and let it cool for at least 10-15 minutes before slicing and serving. This allows the quiche to set properly and prevents it from falling apart.
Tips for the Perfect Crustless Keto Quiche
* **Don’t Overcook the Vegetables:** Overcooked vegetables can become mushy and lose their flavor. Sauté them until they are just tender. If using frozen spinach, ensure all excess water is removed to prevent a soggy quiche.
* **Use High-Quality Cheese:** The cheese is a key ingredient in this quiche, so choose a high-quality cheese that you enjoy. Gruyere, Swiss, cheddar, and mozzarella are all good options.
* **Adjust the Seasonings:** Taste the egg mixture before pouring it into the pie dish and adjust the seasonings as needed. Don’t be afraid to experiment with different herbs and spices to create your own unique flavor profile.
* **Allow the Quiche to Cool:** Allowing the quiche to cool for at least 10-15 minutes before slicing and serving is crucial. This will allow it to set properly and prevent it from falling apart. It also makes it easier to cut clean slices.
* **Prevent a Soggy Quiche:** Press as much moisture out of the cooked spinach as possible. You can do this by placing the cooked spinach in a clean kitchen towel and squeezing out the excess liquid. Blind bake the empty pie dish at 350F for about 10 minutes before adding filling to avoid soggy bottom.
* **Add Cooked Meats:** Adding cooked bacon, sausage, or ham to the quiche is a great way to add extra protein and flavor. Just be sure to cook the meats beforehand and drain off any excess grease.
* **Use a Springform Pan:** For easier removal and a cleaner presentation, consider using a springform pan instead of a traditional pie dish. Just make sure the pan is well-sealed to prevent leaks.
* **Experiment with Different Vegetables:** Feel free to experiment with different vegetables in this quiche. Bell peppers, zucchini, asparagus, and broccoli are all great options. Just be sure to cook the vegetables before adding them to the quiche.
* **Use pre-shredded cheese with caution:** Some pre-shredded cheeses are coated with cellulose which inhibits melting. If possible, shred your own cheese from a block.
* **For a deeper flavor:** Consider roasting the mushrooms before adding them to the quiche. Roasting intensifies their flavor and adds a nice texture.
Variations and Add-ins
This recipe is incredibly versatile, and you can easily customize it to suit your preferences. Here are a few ideas for variations and add-ins:
* **Bacon and Cheddar Quiche:** Add cooked bacon crumbles and cheddar cheese for a classic combination.
* **Sausage and Swiss Quiche:** Add cooked sausage crumbles and Swiss cheese for a hearty and savory quiche.
* **Mediterranean Quiche:** Add sun-dried tomatoes, olives, and feta cheese for a Mediterranean-inspired quiche.
* **Spicy Quiche:** Add a pinch of red pepper flakes or some chopped jalapeños for a little heat.
* **Herb Quiche:** Add fresh herbs such as thyme, rosemary, or oregano for a more aromatic quiche.
Serving Suggestions
This crustless keto quiche is delicious on its own, but here are a few serving suggestions to make it even more enjoyable:
* **Salad:** Serve with a side salad for a light and refreshing meal.
* **Avocado:** Top with sliced avocado for added healthy fats and creaminess.
* **Sour Cream or Greek Yogurt:** Dollop with sour cream or Greek yogurt for a tangy and creamy topping.
* **Hot Sauce:** Add a few drops of hot sauce for a spicy kick.
* **Breakfast or Brunch:** Serve alongside other breakfast or brunch favorites such as bacon, sausage, or avocado toast.
* **Meal Prep:** This quiche is perfect for meal prepping. Simply bake it ahead of time and store it in the refrigerator for up to 3-4 days. Reheat in the microwave or oven before serving.
Nutritional Information
The nutritional information for this crustless spinach, mushroom, and tomato quiche will vary depending on the specific ingredients you use. However, here is an estimated breakdown per serving (based on 8 servings):
* **Calories:** Approximately 300-350
* **Net Carbs:** 3-5 grams
* **Protein:** 15-20 grams
* **Fat:** 25-30 grams
**Disclaimer:** These values are estimates and may vary. It’s always best to calculate the nutritional information based on the specific ingredients you use.
Storing and Reheating Instructions
* **Storing:** Store leftover quiche in an airtight container in the refrigerator for up to 3-4 days.
* **Reheating:** Reheat individual slices in the microwave for 1-2 minutes, or until heated through. You can also reheat the entire quiche in the oven at 350°F (175°C) for 15-20 minutes, or until heated through.
* **Freezing:** While quiche can be frozen, the texture may change slightly upon thawing. To freeze, wrap individual slices tightly in plastic wrap and then place them in a freezer bag. Freeze for up to 2-3 months. Thaw in the refrigerator overnight before reheating.
Conclusion
This crustless spinach, mushroom, and tomato quiche is a delicious and healthy way to enjoy a classic dish while staying true to your keto lifestyle. It’s easy to make, customizable, and perfect for any occasion. So, gather your ingredients, follow the steps, and get ready to enjoy a flavorful and satisfying meal! This recipe will quickly become a staple in your keto recipe collection.
Enjoy your crustless keto quiche!