Flourless Quiche with Onion and Mushrooms | Keto Friendly
You would never believe that this flourless quiche is so delicious and so nutrient at the same time. Low in fats and carbs and full of protein. To be honest, I was surprised myself of how it turned out! But now that I found the formula, I can’t stop making it!
This flourless quiche is really a healthy and tasty solution. It is full of great vegetables and in addition to that, this dish is the perfect after-workout meal, because it contains so much protein! So, make sure you have the ingredients at hand before your next visit to the gym 😉
What makes it healthy?
I use a lot of vegetables with high nutrients like spinach and zucchini. Green vegtables are crutial for our gut health. I also work with the best ingredients – organic, free eggs and organic goat cheese. By ‘free eggs’, I mean eggs from chickens that are grown in an open and free landscape, not in captivity, and are fed with organic vegetables and seeds.
Choosing a quality goat cheese
When I buy cheese for this quiche, I make sure that it has around 5g fat, and about 20g protein. I also make sure that it is organic, with no preservatives. Health stores offer this kind of quality brands. They are usually more expensive but worth it. Organic Goat cheese is the healthiest and easiest cheese to digest for humans, especially for those with lactose sensitivity. The importance of the goat cheese being organic is to make sure that the goats were fed well, and were not given any antibiotics or hormones.
For this recipe I used the “feta” goat cheese by the Galili brand. This is the link to the specific Feta cheese product. But you can use similar brands with low fat and high protein that are available at your local stores.
This quiche is:
- Vegetarian
- Gluten-free
- Oil free
- Low-fat
- Low-carb
- Keto and paleo friendly
- Full of protein
- Full of vegetables
Flourless Quiche with Onion and mushrooms | Keto friendly
Ingredients
- 2 medium onions
- 250g mushrooms (about 1.5 cups)
- 1 tbsp fresh rosemary, minced
- 1 large zucchini
- 5 spinach leaves
- 3 eggs
- 150 g organic fetta style goat cheese*
- 1 tbsp psyllium husk
- 1 tsp dry garlic powder
- 1 tsp salt
- ⅓ tsp black pepper
- 2-3 tbsp almond flour**
- Optional: a few stevia drops
- Optional garnish: 3 tbsp mix of sesame seeds, hemp seeds, additional garlic and almond flour.
Instructions
- Cut the onions to thin rings. Cut the mushrooms and the zucchinis to cubes. Chop the spinach roughly.
- Heat a cooking pot with about 1cm of water. Add the onions and cook with the lid covered for about 7 minutes on medium heat. Try to avoid opening the lid in the first few minutes so that the steam will not come out.
- Once the onions become transparent in color, add the mushrooms, spinach, zucchini and rosemary. Add half of the salt and half of the garlic powder (½ tsp each). Mix the ingredients. If needed, add a few more tbsp. of water, only for avoiding the pot from burning.
- Let the vegetables steam for additional 2-3 minutes with an open lid, so that the remaining water will steam out. Taste and add a few stevia drops if a bit of additional sweetness in needed.
- In another bowl, start whisking the eggs. Add the psyllium husk, the almond flour and the remaining garlic powder, salt and pepper.
- grate about ⅔ of the cheese with a grater into the egg bladder. Use your hands to cut the remaining cheese roughly into small pieces and add them into the bladder as well. Mix well.
- Add the steamed vegetables into the eggs bladder and mix well.
- Pre-heat the oven to 180° (360F).
- Place the bladder in a baking pan (I used a 24-inch pie pan).
- Optional: sprinkle the garnish (a mix of additional garlic powder, almond flour, sesame seeds, hemp seeds) on the upper side of the quiche.
- Put the baking pan in the oven and heat for about 50 minutes (until the top is golden and you can insert a toothpick into the pie without it coming out wet). Let the quiche cool a and firm for 10-20 minutes before serving. Enjoy!
Notes
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