Basic Quiche, Low Carb and High Fat Ketogenic
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 Whole Wheat Pastry Shell (frozen)1 medium red onion, chopped1 tbsp Tamari Sauce2 cloves fresh garlic, or 2 tsp garlic powder/crystals1 cup Mushroom pieces or slices (optional)1 cup Whipping Cream4 tbsp Coconut Milk (or Cream)100 grams shredded cheese (Mozzarella is good)1 tsp (or 1 pkg) Baking Powder (1/4 cup)4 tbsp Whole Wheat Flour (or Coconut Flour, for an even lower carb version)Variations: Can add one or combo of the followingCorn kernels (optional)Broccoli florets (optional)Asparagus spears (optional) Sweet Potato slices (optional)Zucchini slices (optional)
Buy or make a standard pastry shell.
Saute onions in small amount of oil and Tamari Sauce). Can add fresh garlic or garlic crystals if you want to the sauté.
If you want mushrooms in the quiche - add them to the onions and fry until lightly brown.
Let onions/mushrooms cool in a separate bowl
In another bowl, mix the following: whipping cream; organic eggs; coconut milk; grated cheese; baking powder; and coconut flour.
Add the cooled onions (and mushrooms) mixture to the cream and egg mixture. Pour the cream mixture into the still frozen pie crust.
Bake for about 35-50 minutes in regular oven - until lightly brown on top. Insert a toothpick (or cake tester) to make sure it is solid and finished on the inside.
Serving Size: Makes 6 slices from 1 pie.
Saute onions in small amount of oil and Tamari Sauce). Can add fresh garlic or garlic crystals if you want to the sauté.
If you want mushrooms in the quiche - add them to the onions and fry until lightly brown.
Let onions/mushrooms cool in a separate bowl
In another bowl, mix the following: whipping cream; organic eggs; coconut milk; grated cheese; baking powder; and coconut flour.
Add the cooled onions (and mushrooms) mixture to the cream and egg mixture. Pour the cream mixture into the still frozen pie crust.
Bake for about 35-50 minutes in regular oven - until lightly brown on top. Insert a toothpick (or cake tester) to make sure it is solid and finished on the inside.
Serving Size: Makes 6 slices from 1 pie.
Nutritional Info Amount Per Serving
- Calories: 437.0
- Total Fat: 33.6 g
- Cholesterol: 67.6 mg
- Sodium: 502.5 mg
- Total Carbs: 21.7 g
- Dietary Fiber: 4.1 g
- Protein: 8.4 g
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