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No-Carb Quiche

by
author image Natalie Stein
Natalie Stein specializes in weight loss and sports nutrition. She is based in Los Angeles and is an assistant professor with the Program for Public Health at Michigan State University. Stein holds a master of science degree in nutrition and a master of public health degree from Michigan State University.
No-Carb Quiche
Some simple changes can lower the carbohydrate content of a traditional quiche. Photo Credit Stockbyte/Stockbyte/Getty Images

Whether you like them scrambled, boiled or in omelets, eggs are a desirable component of a low-carbohydrate diet because they are free from carbohydrates. Break up the monotony of these standard preparations and make a quiche instead. A serving of quiche using a typical recipe contains 25 grams of carbohydrates, but you can modify your recipe to lower this amount.

Skip the Crust

The crust is the major source of carbohydrates in a traditional quiche, whether you use a ready-made pie product or you make your own crust using flour. Reduce the carbohydrates in your quiche by skipping the crust. Instead, simply bake the fillings in a greased pan. The pieces of crustless quiche will hold their shape after baking.

Low-Carb Crust

Instead of skipping the crust, make lower-carbohydrate versions. Use almond meal or ground almonds instead of regular flour, and add flaxseed for extra texture and flavor, if you like. For a less traditional alternative, slice eggplants thinly and place them on the bottom of a quiche pan before you add the filling and bake as usual.

Low-Carb Filling

Choose ingredients that keep the quiche filling low in carbohydrates. In addition to eggs, ingredients such as bacon, sausage, cream and cheese are nearly free from carbohydrates. An ounce of Swiss cheese contains 1.5 grams of carbohydrates, and an ounce of cheddar cheese has 0.4 grams of carbohydrates. Add vegetables to your quiche without adding many carbohydrates. Try spinach, mushrooms, tomatoes, zucchini or bell peppers.

Keep It Healthy

A low-carbohydrate diet can help you lose weight, but certain dishes can be high in cholesterol-raising saturated fat if you are not careful. Sources of saturated fat in a quiche can include the butter in the crust and fatty meats, such as bacon and sausage. Full-fat cheese, such as Swiss or cheddar, add fat to the filling. Limit the saturated fat by skipping the crust and using leaner meats, such as low-sodium ham, and reduced-fat cheeses.

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