Low carb AND low calorie quiche recipe

bump. I love quiche.

hello id like to know this but i think it will be difficult to find due to pastry eggs cheese cream etc, however you could make small ramekins of quiche like buffet size numbers but you could make it lower cals by added have fat cheese skimmed milk instead of cream low fat spread instead of butter lots of different veggie. you could also look at alternative flours rather than a wheat flour some may have lower cals.

Spinach Quiche

Ingredients

1 tablespoon vegetable oil
1 onion, chopped
1 (10 ounce) package frozen chopped spinach, thawed and drained
5 eggs, beaten
3 cups shredded Muenster cheese
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 inch pie pan.
Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.
In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan.
Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.



A DIFFERENT ONE--called a crusted crustless quiche:

Quiche for Low Carb Dieters
Dieters who are trying to limit their carbohydrate consumption often avoid quiche either because of its high-carbohydrate crust, or because recipes for crustless quiches are unappealing. Now, however, there is a happy medium that quiche lovers can fit into their low carb diets. The following technique explains how to make a quiche that makes its own crust as it bakes, but still remains well within the low carb dieter’s carbohydrate limits.

The Crusted, Crustless Quiche is Composed of 2 Parts
The savory custard base – this makes the delightfully thin low carb crust while it holds all the tart ingredients together.
The quiche’s defining ingredients – the possibilities are endless, e.g., Spinach - Feta Quiche, Garden Vegetable Quiche, or Pizza Quiche.
The Savory Quiche Custard Base
The basis for this quiche is so simple and translates beautifully to work with any number of vegetable, meat or seafood ingredients.

Ingredients:
2 large eggs
2 large egg whites (or 6 tablespoons Egg Beaters ® liquid egg whites)
½ cup all purpose flour (whole wheat flour can be used)
½ teaspoon baking powder
¼ teaspoon salt
1 pinch cayenne pepper
1 1/3 cups milk (any percentage of fat content works)
Instructions:
Beat together the eggs and egg whites.
Add flour, baking powder, salt, cayenne pepper, and milk.
With a wire wisk, beat the mixture together until well combined.
Set aside.
The Quiche’s Defining Ingredients
To prepare the defining ingredients, the cook simply decides whether it will be a vegetarian quiche or it will have a meat or seafood protein, and which cheese or cheeses and herbs will go well with them.

The custard will accommodate approximately 3 cups of chopped fresh vegetables, plus between 1 and 2 cups of crumbled or shredded cheese and other proteins.

To Assemble the Quiche
Begin by greasing a 9” pie plate or deep tart pan.
Any raw meat or seafood ingredients should be sautéed until nearly done, and excess fat should be drained.
In the same skillet, sauté the selected fresh vegetables until they are tender-crisp. Onions should be translucent. Leafy greens, like spinach, should be just wilted.
Drain excess water from the vegetables.
Spread this mixture evenly into the greased pie plate.
Pour the custard mixture over the quiche ingredients.
Top with selected cheeses, if any.
Bake at 400°F for 30 – 35 minutes, or until the top is nice and brown and the center of the quiche does not wobble.
Allow quiche to rest for 5 – 10 minutes before cutting to serve.
Below are delicious possibilities for three different quiche flavor combinations. Each quiche is made using the same fast no-fuss method to help keep a healthy low carb diet meal plan on track.

Spinach - Onion - Feta Quiche
1 medium onion, about one cup diced
6 ounces fresh spinach, stemmed and roughly chopped
½ cup garlic and herb seasoned Feta cheese crumbles
Serves 6, at 12.4g net carbohydrates per serving.

Summer Garden Vegetable Quiche
1 cup onion, diced
1 cup red bell pepper, diced
½ cup summer squash, sliced
½ cup fresh button mushrooms, sliced
1 cup Monterrey Jack, Swiss or American Cheese, shredded
Serves 6, at 13.5g net carbohydrates per serving.

Quick and Easy Pizza Quiche
1 small can mushroom stems and pieces, drained
½ cup bell pepper, diced
1 cup onion, diced
1 clove garlic, minced
½ cup pepperoni, sliced
1 teaspoon dried Italian seasoning
1 cup Mozzarella cheese, shredded
2 tablespoons ketchup
Instructions:
Lightly sauté the vegetables and pepperoni with Italian seasoning.
After arranging the mixture in the pie plate, pour on the custard base.
Drizzle the ketchup over the top of the quiche.
Top with the Mozzarella cheese and bake as usual.
Serves 6, at 16.4g net carbohydrates per serving

Do you mean like a frittata? There basically quiche without the pastry and just using a pan or pie dish - or a giant omlette.
I usually make this (sorry about the lack of quantities, i usually make things by feel than measurements):

diced pumpkin (roasted if desired)
onion
spinach
low fat fetta
leek
6 eggs
Salt
pepper
garlic
(i occasionally use grilled bacon for something different)

Just fry up everything in a pan, add the beaten eggs, sprinkle with feta and cook on low till the bottom sets then place in the oven till cooked.

Other things i use are grated zucchini, corn kernals and capsicum.

yum... now i feel like one!

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