Quiche: the Basic Concept
Crustless quiche – or frittata – is a great way to bring variety to your ketogenic diet, whether you make it for breakfast, lunch, or dinner! It freezes well, and reheats well in the microwave.
This dish is made with beaten eggs and baked in the oven for 30-40 minutes. Flavorful ingredients can be added if you’ll remember to use already cooked veggies, where some of the water has cooked out. So, if you want to use peppers, onions, or mushrooms, saute them first. Use already cooked meats to add texture and rich flavor, too.
When you serve quiche for an evening meal, you can have salad and soup with it. A simple salad made of baby spinach with red onions and cherry tomatoes would be really colorful. If serving soup, a roasted red pepper tomato soup would be a rich accompaniment. As a breakfast, you can serve your quiche with fresh fruit – an orange or a stem of grapes. Find other ideas for Keto breakfasts in this post.
When your quiche has been out of the oven for 5-10 minutes, cut it into 6 or 8 slices for serving. Leftovers can be put into zipper bags and frozen. When reheating, put your quiche slice onto a dish with a napkin to absorb extra liquid and microwave for 30 seconds at a time, rotating the slice between times. One slice should reheat well in a minute. Two may take between 1.5 and two minutes to reheat.
Ideas for Combinations
Combining ingredients in a quiche or frittata is where you can be truly creative! Your quiche can be elegant and rich, and served as a fancy dinner. You could also choose simple ingredients and eat it for breakfast.
The ingredients pictured above made a wonderful, elegant dinner. A friend gave me fresh spinach from his garden, and I wanted to build the recipe around it. I sauteed the spinach with garlic in olive oil, and spread the mix in the bottom of two glass pie pans. There were two leftover spinach artichoke chicken sausages in the fridge, so I chopped them into small chunks and layered them on top of the spinach. Then, I cut snips from sun-dried tomatoes and scattered those on top. I filled each pan with 6 beaten eggs, and baked for 30 minutes. I topped them with sliced provolone and heated until bubbly and browning. Delicious!
I made a breakfast quiche using chunks of leftover ham and fresh broccoli. I put the broccoli in the microwave for a minute or two and drained off the water before adding it to the quiche. I topped it with cheddar, and the flavor was fantastic!
Think about ingredients you have on hand (leftovers, especially when you only have a small amount), and what would make a great combination.
1. Leftover rotisserie chicken, peppers, onions, pepper jack cheese
2. Turkey lunchmeat, mushrooms, kale, and provolone cheese
3. Ham, jalapenos, and cheddar.
Do you have ideas for combinations? Comment below and share!