This keto crustless quiche with broccoli is ideal for anyone following the keto or low carb diet since it’s low in carbohydrate, high in fat, and will keep you full for hours. Its main ingredients are broccoli and cauliflower, two of the best vegetables for the keto diet. They are high in fiber and have extremely low net carbs per cup.
Aside from broccoli and cauliflower, this delicious quiche contains protein-rich ingredients, such as eggs and yogurt, which are great for the keto diet.
Origins of Quiche
Although quiche is usually thought of as a French dish it originated in Germany. The word quiche is said to have come from the German word Kuchen which means cake. Nevertheless the French are famous for their Quiche Lorraine which orignated in the Lorraine area in North Eastern France.
Coronation Quiche
People in the UK have been encouraged to get together with their neighbours for street parties to celebrate King Charles’ coronation. The Coronation Quiche is the official recipe of King Charles 111 Coronation celebrations. It is a deep quiche which consists of a crisp pastry case with a filling of spinach, broad beans and tarragon.
I’m not sure that I like the idea of spinach and broad beans but they were chosen by the Royal Chef because they were the vegetables that were in season in King Charles’ Highgrove vegetable garden.
Spinach is of course a very healthy leafy veg to eat if you are following the keto or low carb diet. Here’s a recipe for a Low Carb Bacon and Spinach Quiche. This Vegan Keto Quiche is made with tofu and mushrooms.
Jamie’s Coronation Quiche
Jamie Oliver, TV chef, cookery book author and restauranteur has devised a recipe for his version of a coronation quiche. It contains mushrooms and new potatoes as well as the usual cheese and eggs. Doesn’t sound too exciting to me either!
The pastry, of course, is no good for anyone following a low carb diet so this recipe from Dani of Clean and Delicious for a crustless quiche is ideal. Broccoli and cauliflower are two of my favorite vegetables so get my vote.
Ingredients of Crustless Quiche with Broccoli
Let’s take a closer look at the ingredients of this Keto Crustless Quiche and see why they are suitable for the keto diet.
Broccoli
Broccoli is one of the most keto-friendly vegetables since it’s high in fiber and has low net carbs. Each cup has only two net carbs.
It’s a cruciferous vegetable which contains several conpounds that increase the activity of the Phase 11 detoxification system of the liver. It can help to prevent cancer. It’s best to buy organic if you can.
Cauliflower
Cauliflower is another vegetable that has very low net carbs. One cup contains only 5.3 grams of net carbs. It’s an ideal alternative to starchy foods, such as potatoes and rice.
Related reading: Broccoli Rice vs Cauliflower Rice With Tasty Recipe
Related reading: Cauliflower Potato Mash Recipe – Keto & Low Carb
Cauliflower is another cruciferous vegetable which can greatly improve the functioning of the detox system. Again it’s best to buy organic if you can. Although it’s not on EWG’s Dirty Dozen list it’s not on their Clean Fifteen list either.
Eggs
Eggs are among the main ingredients of this crustless quiche with broccoli. They help bind the ingredients together and rise a little when baked, helping to make the quiche fluffy and light.
This keto crustless quiche recipe uses egg and egg whites, helping to keep the fats and calories lower. I have tweaked the list of ingredints to include organic eggs.
Greek yogurt
The Greek yogurt gives the recipe a boost of protein and adds richness to the quiche.
Related reading: Best Yogurt For A Low Carb Diet
Cheddar cheese
Cheddar is one of the best cheeses for keto. Each serving contains less than a gram of carbs and 9 grams of fats. Aside from helping you stay in ketosis, cheddar cheese gives the quiche more flavor, making it more delicious.
Once again, organic is better. You can also use other cheese varieties if you want.
Seasonings
This keto crustless quiche with broccoli is made even more flavorful with garlic powder, salt, and pepper. The Redmond Real Sea Salt is my adddition as coming from ancient sea beds it is free from microplastic and pollutants that other sea salts contain.
Of course like Jamie’s recipe you can add some herbs to make it even more flavorfull.
Keto Crustless Quiche with Broccoli Recipe
Here’s the recipe for this keto crustless quiche with broccoli.
Ingredients
- 3 – 5 cups organic broccoli florets
- 3 – 5 cups organic cauliflower florets
- 6 organic/pastured eggs
- 6 organic egg whites
- 1 cup shredded organic cheddar cheese
- ½ cup organic unsweetnened plain Greek yogurt
- ½ tsp garlic powder
- ¼ tsp black pepper
- ½ tsp Redmond Real Sea Salt
- ¼ cup chopped organic scallions
Directions
1. Preheat oven to 350°F/176°C
2. Use cooking spray, coconut oil, or butter to grease a 9-inch pie plate. Set aside.
3. Use a steamer or a steamer basket in a pan with a couple of inches of water and bring to the boil. Steam the cauliflower and broccoli florets for up to six minutes or until tender but not mushy.
4. Add the vegetable to a medium bowl and season with garlic powder, black pepper, and salt. Toss the veggies gently to ensure they are all coated with the seasonings.
5. Using a large bowl combine the eggs, egg whites, and Greek yogurt. Whisk well until fully combined.
6. Place the seasoned cauliflower and broccoli onto the pie plate. Sprinkle with scallions and the cheese and pour on the egg mixture making sure all ingredients are covered.
7. Bake the keto crustless quiche in the preheated oven for about 45 minutes. The top should look a light-brown color.
8. Remove from the oven and leave to cool before serving. Enjoy!
Here’s Dani’s video demo of how to make this delicious crustless quiche with broccoli.
