A lovely dish that's light on cals while heavy on flavor.
Quiche is the quintessential brunch entree. Our Crustless Asparagus Quiche will make your guests happy with its low-carb, low calorie profile. Weighing in at just 3 net carbs, 72 calories, and 7 grams of protein per slice, this keto quiche most definitely satisfies. To hit these goals, we amped up the egg whites and dramatically reduced the egg yolks that traditionally fill a quiche. By completely eliminating the heavy cream, the carb count is now at the bare minimum.
Keto Quiche High in Protein
Although we love a rich, flaky buttery bottom crust layer in a traditional quiche, we know you won’t be looking for it when you taste this. By combining the earthy bite of asparagus with sweet onion, tomato’s umami, and salty feta cheese, you’ll dig into a rich fluffy quiche. In fact, we know you will love this so much you’ll forget you ever thought of crust in quiche.
If you need high protein, you really can’t do much better than this crustless asparagus quiche. In addition to a low carb count, you’ll also get a lot of vitamins from the prescribed veggies. This delicious keto quiche is high in vitamins C, A, K, iron, and folate.
Decorate With Asparagus Tips
Be sure to remove the tough, woody stems from the bottom of the asparagus. To make your keto quiche restaurant pretty, save some of the asparagus tips and give them a quick saute. Then towards the last five minutes of the bake, use them to adorn the top of the quiche. Even with just a few, you can make a show-stopper with a simple pattern. Freshly chopped dill or a sprig of rosemary or thyme can also dress up the dish in a most fanciful way. Also, just a little bit of cheese sprinkled on top adds color and mystique.
Use this recipe as a springboard for other varieties of flavored quiche. Other veggies that will work in this quiche are:
- chopped broccoli florets in very small pieces
- diced zucchini
- slivered artichoke hearts
- bell peppers
- sun dried tomatoes
Obviously, mushrooms also work in a quiche, as do the traditional flavors of Lorraine with ham and Swiss cheese. Shredded part-skim mozzarella can be used instead of the feta cheese, if preferred. Of course, we also love a little chèvre (goat cheese) in our quiche, so you’ve got a great deal of variety in the cheese world.
Last, but not least, a little nutmeg always goes a long way in a keto quiche as does just a few drops of vinegar.
Present Your Keto Quiche Immediately
Quiche can be served anytime! We adore quiche for breakfast, lunch, or dinner, or even as a snack if we missed a meal. Cold quiche packs well for lunch and warm quiche freshly baked is absolutely the best. Because this recipe contains so many egg-whites, try to get it to the table before it naturally sinks. A freshly baked quiche puffs up so nicely, that it’s all in the timing with presentation. This is something you really should not make in advance.
If serving Crustless Asparagus Quiche for lunch or dinner, mesclun or other baby lettuce with a simple vinaigrette is the perfect side. Serving quiche for breakfast? Try it with fresh juice, tea, a smoothie or this Turkey Breakfast Sausage.
Crustless Asparagus Quiche
- 2 cups asparagus sliced
- 6 egg whites
- 2 whole eggs
- 1/3 cup onion diced
- 1/2 cup feta cheese low fat, optional parmesan cheese
- 1/2 cup tomatoes diced
- 1/4 teaspoon black pepper
- kosher or sea salt to taste
- pinch of nutmeg
- 1 teaspoon apple cider
- Preheat oven to 350 degrees.
- Combine all ingredients in a medium mixing bowl and pour into a quiche pan or 9-inch glass pie plate.
- Bake at 350° for approximately 45 minutes or until filling is set.
Have you made this recipe?
Tag @skinnyms on Instagram or hashtag it #skinnyms