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Keto Quiche Lorraine
Prep time:40 mins- Cook time:40 mins
Servings:4
A quiche is a classic go-to lunch for a busy day. They’re tasty, filling, mess-free and ideal for keeping in the fridge ready for a pre-portioned meal when you need it. Originating in France, the Quiche Lorraine is arguably the most popular variety, with its creamy filling and salty bacon forming a match made in heaven. But today we’re bringing you a take on the traditional recipe: our keto Quiche Lorraine, which can be enjoyed on both fasting days and non-fasting days.
Where the original recipe’s pastry is made from butter and white flour, we’ve opted instead for using almond meal in our keto quiche recipe. Refined white flour can cause rapid blood glucose spikes, while almond meal has a low glycemic index, and is a good source of plant protein, fibre and healthy fats, giving you the satiating energy boost you need in the middle of a fasting day. Better yet, it makes our recipe naturally gluten-free, so it’s ideal for taking to a gathering.
Like the pastry, this indulgently creamy filling is also packed with protein. Eggs, whipping cream and bacon get this keto quiche up to over half your daily recommended protein per portion in under 600 calories. Back bacon is a ‘complete’ protein, providing essential B vitamins with fewer calories and less saturated fat than other cuts of bacon. Additionally, the eggs and whipping cream are sources of omega-3 fatty acids, and both support bone health with their generous calcium and vitamin D contents.
Prepare this delicious keto quiche ahead and enjoy a quick lunch on busy days. Simply serve with a crunchy green salad or steamed low calorie, non-starchy vegetables. To find more tasty keto-friendly recipes, sign up to your 7-day free trial of The Fast 800 Programme here.
Ingredients
- 12g chia seeds, ground
- 60ml water
- 100g almond meal/ground almonds
- 80g buckwheat flour
- 80g butter, cold, cubed
- 120g back bacon, diced
- 1 onions, diced
- 8 large free-range eggs
- 60g whipping cream
Instructions
- Preheat the oven to fan forced 160°C/180°C/350°F/Gas mark 4.
- Mix the chia and water together and allow to sit for a few minutes to thicken. With your hands, mix in the almond meal, buckwheat flour, and butter and work to form a dough. If using unsalted butter, add a pinch of salt to the mix. It will be a bit sticky before refrigerating. Roll into a ball and refrigerate for 30 minutes.
- While the dough is resting, fry the bacon and onion in a pan until browning. Remove and set aside.
- Press the dough evenly into a baking dish or four small ramekins (if making single portions) to make your crust, and prick a few holes in the base with a fork. Bake in the oven for 10 minutes, remove and set aside (if making individual portions, bake for 5 minutes). If making a larger quiche/more servings in one dish, bake a little longer, it should look like the surface is cooked but not browned all over.
- While the crust is baking, whisk the egg with the cream and season with salt and pepper.
- Pour egg mix into the pie crust, then sprinkle in the bacon and onion. Use a fork or spoon to submerge and spread the bacon and onion around evenly. Cover the crust with foil to avoid overcooking if there is empty crust above the egg mix. Bake in the oven for 25-30 minutes until just set - check regularly. Note: cooking time may vary depending on how deep your dish is and the number of servings.
- Allow the quiche to cool for 5 minutes. Turn it out gently, or enjoy it directly from the dish.
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Notes
- Add any preferred herbs and spices you wish.
- Serve with a crunchy green salad or steamed low calorie non-starchy vegetables.
- Make it family friendly! Get everyone to add their own extra fillings, like favourite cheese, sundried tomatoes, mushrooms, spinach, etc.
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve, or enjoy cold.
- Batch cook and freeze in portions for up to 2 months. Defrost and reheat before serving.
- Aim to choose bacon that is nitrite- and nitrate-free. If you are following a gluten-free diet, check the product label to ensure it is also gluten-free.