• Leanne M.

Keto Quiche - with crust

Ingredients 

  • 112g of butter (melted)

  • 2 Eggs

  • 3/4 cup of coconut flour

  • A sprinkle of salt, and seasonings of your choice, I mostly go for an Italian style blend  - marjoram, Oregano, rosemary, and garlic 

Method (Pie crust)

  1. Melt your butter 

  2. Mix in your eggs, and salt/seasonings 

  3. Stir in the coconut flour gradually until it turns to a doughy consistency 

  4. Roll out your dough 

  5. Place on a pie dish 

  6. Blind bake in the oven for 8 minutes at 200celsius 

  7. Drop to 150celsius and cook for another 3-5 minutes

Recipe Tips

  • The dough is a bit sticky and we can't use normal flour to roll it out on / coat the rolling pin in.. So the best way to roll it is to place it between two sheets of baking parchment and roll with the rolling pin on top of the paper

  • Blind baking - don't worry you don't need a blindfold this process is basically just what it's called when you're cooking a pie crust without it's filling.. Personally I use baking beans! Cover the pie crust with baking parchment and lay the baking beans I. Top to weigh it down. But I do a lot of baking and have a mam who's a chef and have her supplies at my disposal... other methods for blind baking would be placing greaseproof paper over the pie and weighing it down with rice. What you'll achieve here is a pie crust that's cooked but not overly browned off and has held its shape through the cooking process!

  • Swap out the butter for coconut butter for a dairy free alternative 

Now for the fillings 🙄😍

So Many options - literally whatevers in the fridge! The last day I made this recipe all I had was pesto, hotdogs and spinach and of course some seasonings (and the egg obviously) But for those of you who don't know how to make a quiche filling it's easy and here's a simple guide that you can adapt for your own ingredients etc.. 

 - mini tins are a great way to divide this into one meal sittings and handy to pick up and bring with you rather than have one big quiche to divide up




Anyway! Here's an East Quiche how to! 

  • 2 Rashers/ slices of bacon chopped

  • 1 Onion, sliced or diced 

  • 70-100g Cheese, grated (any cheese will do and feta is great) 

  • a handful of spinach,

  • 3-4 large Eggs

  • Pepper / seasonings of your choice (I'd go for similar to your base) 

  • 1-2 tbsp Pesto 

Method: (option 1)

• (Pre cook the bacon) Then it's the easy way just throw everything into a bowl and mix   together! 

Method: (option 2)  

  • Layer it! Lay meats on the bottom then spinach, then mix your cheese onion seasonings  and eggs and pour in on top. Finish by drizzling pesto over the top. 

To cook 

Pre-heat oven to 190°C/375°F and bake until the filling sets - usually about 30 mins but start checking it after 20! 

Macros - for crust. (Based on 8 servings per quiche) 

  • 165calories

  • 3g net carbs  

  • 3g Protein  

  • 14g Fat  

If you split it differently or use the crust to make mini quiches just multiply by 8 and divide by the amount of mini quiches you made (:  



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Dont blame butter for what the bread did