EASY CRUSTLESS QUICHE WITH VEGETABLES AND BACON
This simple crustless quiche recipe is keto-friendly, gluten-free, and packed with flavour, perfect for meal prep, quick dinners, or picnic food ideas.
Cooking Tools
- 1 Frying pan
- 1 Baking tray
Ingredients
- 1 medium Courgette - or spinach, broccoli, bell pepper etc
- 1 large Onion - white or red
- 5 pieces Mushrooms - add more or omit
- 2 slices Bacon - omit for vegetarian option
- 2 whole Eggs
- 150 ml Liquid egg whites - or egg whites from 4 eggs
- 2 tbsp Unsweetened almond milk - or milk of your choice
- 2 tbsp Oat fibre - ore potato fibre or bamboo fibre
- 1 tbsp Psyllium husk - optional
- 1 tbsp Butter - optional
- 50 g Cheddar cheese - grated
- 50 g Stilton cheese - use feta for less calories
- Salt - to taste
- Black pepper
Instructions
- Set the oven on the fan to 180 C.
- Grate courgette using the large grating holes, and slice the mushrooms, onion and bacon.
- In the frying pan, fry sliced bacon, grated courgette, sliced mushrooms, and stir fry for 3-5 minutes. Add salt and black pepper.1 medium Courgette, 5 pieces Mushrooms, 2 slices Bacon, Salt, Black pepper
- Transfer fried bacon, courgette and mushrooms in the baking tray.
- Heat the butter or oil (whatever you prefer) in the same frying pan, add sliced onion and fry until light brown.1 large Onion, 1 tbsp Butter
- Transfer the onion to the baking tray.
- Add fibre and psyllium husk if using, and mix everything in the baking tray.2 tbsp Oat fibre, 1 tbsp Psyllium husk
- Grate cheese on the top.50 g Cheddar cheese, 50 g Stilton cheese
- Mix eggs with egg whites and milk and pour it into the baking tray.2 whole Eggs, 150 ml Liquid egg whites, 2 tbsp Unsweetened almond milk
- Poke with a fork to evenly spread the egg mixture over all ingredients.
- Bake at 180C for 20 minutes or until the top of the quiche is golden brown.
Nutrition
Calories: 202kcalCarbohydrates: 11gProtein: 13gFat: 12gFiber: 6gSugar: 5gNet carb: 5g
Nutritional facts in this recipe are only informative. The calculation might slightly vary, depending on the exact ingredients you use. For accuracy, enter your specific ingredients into a nutrition calculator like MyFitnessPal or Calorieking.
To calculate net carb use this method:
Carbohydrates - Fiber - Sugar alcohols = Net carb
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