This is a recipe I make for my partner and family, its easy to prepare but takes an hour to cook in the oven. It’s also full of vegetables and easy to turn into a vegetarian dish by removing the bacon which does not really alter the taste. It’s also perfect for anyone on the Keto diet and looking for something thats filling and easy to prepare.
Keto is a diet that you only follow for a couple of moths to loose weight, its a high fat and low carb diet where you eat meat, cream, cheddar cheese, cream cheese, sour cream, avocados, eggs, mozzarella cheese, almond meal, coconut flour, and a range of vegetables but only a few fruits.
On keto you can’t eat more than 30g of carbohydrates in a day, this means no sugar and no processed food which usually has lots of sugar in it. You can’t have rice, pasta, or anything with flour in it, but you can buy packets that are specific for keto.
How does the keto diet work?
When you are on a keto diet you limit and control your protein and carbohydrates, this means it is a diet high in fat. When you don’t have enough proteins and carbohydrates your body doesn’t have much glucose for fuel. Your body then makes use of the back up fuel by transforming the fat you are eating and body fat into ketones.
Keto is great for people who have trouble fasting or can’t stick to calorie restrictions, like my partner. He tried a lot of diets and Keto seems to be the only one he can stick with and has had great results as you don’t go hungry on this diet.
What else can you add?
Basically you can add anything you like to a quiche but I would recommend cooking them first to remove the moisture as this can make the quiche soggy and mushy. I have added all sorts of vegetables like lettuce, capsicum, mushrooms, carrots, bok choi, cauliflower and even broccoli.
It’s a great recipe for just using up left over vegetables, but if you are on Keto you have to be a bit more careful on what you add as some things like carrots have too many carbs.
Let’s start to cook….
The first step to making the quiche is to dice the bacon and fry in a carbon steel frying pan. If you are vegetarian then just cut up the garlic and onion and leave out the bacon.
I only use frying pans that are made of carbon steel because non-stick pans have a layer of chemical coating. Most are safe at low temperatures but high heat and any scratches can then leach chemicals into your food. Carbon steel is also non-stick and easy to clean, plus you can use stainless steel spatulas whereas if you use non-stick pans with a coating, more than likely you are using plastic spatulas which can melt and contaminate your food.
Cut up the onion and garlic and cook with the bacon for about 5 minutes then add the diced tomato, diced zucchini and diced cucumber.
Now roughly chop the spinach because it will shrink in size when cooked and add it to the frying pan to cooke with rest. Cook all until most of the liquid evaporates, this will probably be 5-10 minutes.
Now in a stainless steel bowl you can beat the eggs then add cream, milk and herbs. Mix until combined then add the cooked veggies and bacon mixture.
Now put into a casserole dish, cover with aluminium foil and bake at 160°C/320°F for an hour. Once done it should look like below.
If you like this recipe you will love my other recipes
If you try this recipe let me know in the comments below the post.
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Equipment
Ingredients
- ¼ cup cream
- 8-10 eggs
- 2 tbsp milk
- 1 tbsp oregano
- 6 rashes bacon omit for vegetarian
- 1 tomato
- 1 cucumber
- 1 zucchini
- 3 garlic cloves
- 1 onion
- ½ tsp salt
- ¼ tsp pepper
- 1 tbsp mixed herbs
- 1 handful spinach
- ¼ cup Cheddar Cheese optional
Instructions
- Dice the bacon and fry in a frying pan.
- Start chopping the onion and garlic while the bacon is cooking, once chopped put in with the bacon
- Cook for 5 minutes then add diced tomato, diced cucumber and diced zucchini
- Roughly chop the spinach and add to the pan
- Cook until most of the liquid evaporates
- Add the eggs into a large stainless steel bowl and beat the eggs, then add the cream, milk and herbs
- Mix until combined then add the cooked veggies and bacon mixture
- Put into a casserole dish and bake at 160°C/320°F for 1 hour
Sweet Potato Fritters (AIP,Paleo,Vegan,GF,DF)
Nice vegetarian meal without the bacon