Basic Quiche, Low Carb and High Fat Ketogenic
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of Basic Quiche, Low Carb and High Fat Ketogenic calories by ingredient
Introduction
A Ketogenic Diet means a zero sugar (or very low) low carb, some protein and high fat diet. This diet puts a person into "ketones" - the hormones tell the body to burn stored body fat. A Ketogenic Diet means a zero sugar (or very low) low carb, some protein and high fat diet. This diet puts a person into "ketones" - the hormones tell the body to burn stored body fat.Number of Servings: 6
Ingredients
-
1 Whole Wheat Pastry Shell (frozen)
1 medium red onion, chopped
1 tbsp Tamari Sauce
2 cloves fresh garlic, or 2 tsp garlic powder/crystals
1 cup Mushroom pieces or slices (optional)
1 cup Whipping Cream
4 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 following
Corn kernels (optional)
Broccoli florets (optional)
Asparagus spears (optional)
Sweet Potato slices (optional)
Zucchini slices (optional)
Tips
After it's cooked, you can let it cool, and then slice into pieces and freeze. Later you can take out one piece at a time from the freezer and heat in the microwave or toaster oven.
Variations: You can also put some other vegetable(s) on the bottom of the frozen crust (do not thaw) like corn, broccoli or asparagus works great; you can also fry some sweet potato slices and then use that, or sliced Zucchini. After pouring the cream and mushroom mixture over the vegetables, stir lightly.
Directions
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.