Crustless Low-Carb Quiche

This quiche is perfect for brunch or dinner. Loaded with nutrient rich ingredients as well as protein and dairy, this delicious but easy recipe will please the kids and family. Also feel free to mix it up with different fillings, including spinach, mushrooms, bell peppers, or chopped broccoli as well as other low fat cheeses and cold meats.  

Serves: 6

Difficulty: Easy 

Prep time: 15 mins

Cook time: 45 mins

Estimated Nutrition Facts (Per Serving)

• Calories: ~390 kcal
• Protein: ~23 g
• Fat: ~30 g
• Saturated Fat: ~12 g
• Carbohydrates: ~4 g
• Sugars: ~3 g
• Fibre: ~0.3 g

Ingredients:

• 6 large eggs
• 1 ½ cups lite milk
• 1 ½ cups grated cheese (cheddar, swiss or mozzarella)
• 450g cooked bacon (chopped)
• 1 red onion (chopped)
• Handful of spring onions (chopped)
• 1tsp ground nutmeg
• Salt and pepper to taste

Method:

1. Preheat the oven to 190°C. Grease a 23cm tart pan with butter and set aside. 
2. Cook the bacon in a pan until it's slightly crispy. Then chop the bacon, red onion and green onion
3. Combine the milk and eggs in a large mixing bowl and whisk together. 
4. Add the remaining ingredients to the egg mixture and season with salt and pepper. Stir to combine.
5. Pour the mixture into the prepared tart pan. If necessary, stir to make sure the fillings are evenly distributed throughout the batter. 
6. Bake for 45-50 minutes until golden and set.
7. Remove from the oven and allow to cool for 30 minutes before slicing and serving. 

Notes:

• If you use regular bacon and cheese the recipe is high in sodium, therefore consider using low-sodium bacon and cheese to reduce sodium intake.
• Experiment with fillings, just ensure you maintain the 2:1 eggs-to-dairy ratio. We recommend experimenting with a spinach and feta filling. 
  

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