Breakfast Ideas – Keto Crustless Quiche (less than 1g carbs)

Breakfast is probably the meal that I find most difficult to deal with, because we usually need something quick and easy in the mornings which don’t require a lot of prep. I’ve made a variation of baked eggs in the past, where you crack the whole egg into the pan with bacon wrapped around the edges (which are delicious, by the way, and I’ll probably do a separate post on those!) but I wanted something that was more like a mini quiche which could even be made the night before and zapped in the microwave. Here’s how we made them:

Breakfast Ideas - Keto Crustless Quiche
Author: 
Recipe type: Breakfast
Cuisine: Keto
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
A low-carb crustless quiche.
Ingredients
  • 4 eggs
  • 50g unsmoked bacon lardons
  • 30g grated mature cheddar
  • 25ml whole milk
  • Salt and pepper (optional)
  • Olive oil for greasing the pan
Instructions
  1. Take a muffin tray and grease six of the cups with olive oil
  2. Split the lardons equally between the six cups of the muffin tray
  3. Whisk the eggs together with the milk and a pinch of salt and pepper to your taste
  4. Pour the eggs equally over the lardons
  5. Sprinkle the grated cheese on top of each quiche
  6. Bake in the oven at 180°C fan, 350°F or gas mark 4 for 12-14 minutes
  7. Once out of the oven, pierce the middle with a fork to ensure there's no liquid left in the middle.
Nutrition Information
Serving size: 1 quiche Calories: 91 Fat: 7g Saturated fat: 2.7g Unsaturated fat: 0.5g Trans fat: 0g Carbohydrates: 0.5g Sugar: 0.3g Sodium: 164.3mg Fiber: 0.2g Protein: 7g Cholesterol: 5.3mg

I’ve given the nutritional info for one, but the girls and I ate two each and it was a pretty perfect portion size for a hearty brunch – we had a Heck 97% pork sausage each, too! Obviously, if you wanted to make a bigger batch you can double the measurements and I think they’d freeze pretty well too, if you were to wrap them in greaseproof paper and store them in a ziplock bag, although I’ve not tried this yet so don’t hold me to it!

We’re having trouble getting our youngest to eat full meals at the moment (she’s a bit of a picker), but she finished her first keto quiche and asked for a second, so I’m calling these a MASSIVE success! You could also experiment with different fillings – ham, chopped asparagus, cherry tomatoes or even feta cheese would all be great. Let me know if you make these or if you use any other combination of fillings.

 

Keto Cauliflower Cheese (vegetarian, gluten free)

Keto Cauliflower Cheese (vegetarian, gluten free)

Cauliflower is one of those things which seems to feature a LOT in keto recipes; it’s fairly neutral in flavour and is often used as a low-carb dupe for rice, potato and other stuff. However, there’s only so much cauliflower you can eat before becoming really, really bored of it, so I thought I’d try to make it a bit more flavoursome and interesting. I’ve been craving cauliflower cheese lately but couldn’t think past the fact that a white sauce is usually based on a roux, which is obviously made of flour, and none of the flour substitutes we use (like ground almonds) seemed like they would work.

However, after a bit of a brain-wave yesterday, I decided to go a completely different way about it. The result was cheesy, garlicy and unctuous all in the right measures and Husband even commented that is was the nicest cauliflower cheese he’s ever eaten – HIGH PRAISE! Here’s how you make it:

Keto Cauliflower Cheese (vegetarian, gluten free)
Author: 
Recipe type: Keto
Cuisine: Baking
Prep time: 
Cook time: 
Total time: 
Serves: 5
 
A flourless caulflower cheese, perfect for a low carb, high fat diet.
Ingredients
  • A head of cauliflower
  • 200ml double cream
  • 100g cream cheese
  • 250g mature cheddar cheese
  • 2 tsps garlic powder
  • 20g grated parmesan
Instructions
  1. Cut the cauliflower into florets and par-boil for 10-15 minutes, until it just starts to go soft (there is nothing worse then HARD cauliflower in cauli cheese, if you ask me!)
  2. In a separate bowl, place the double cream, cream cheese, 200g of the cheddar (keeping some back for sprinking on top before baking) and garlic powder and microwave on high for 1 minute, or until melted together. Stir to combine fully.
  3. Drain the cauliflower and allow to cool for a minute (this will allow more moisture to evaporate away and stop you from ending up with a watery sauce at the end)
  4. Place the cauliflower in an even layer in a 9"x9" Pyrex dish and pour the cheese mixture over evenly
  5. Sprinkle the remaining cheddar and the parmesan over the top
  6. Bake at 180° for 25 minutes and the finish under a hot grill for a minute or two to get a really browned-off finish
Nutrition Information
Serving size:  Calories: 432 Fat: 38.2g Saturated fat: 24g Carbohydrates: 5.8g Sugar: 2.5g Sodium: 58mg Fiber: 1.5g Protein: 16.7

Be aware before you eat this; it’s pretty high calorie thanks to the cream and all of the cheese, but it’s well worth it and fits a keto diet pretty perfectly. We ate ours with slow cooked lamb and veg, but this would also be amazing with pork chops. Obviously if you wanted it to be lower calorie, you could eat a smaller portion but it’s very moreish so that’s easier said than done!

Let me know if you give this a go – it’s definitely going to be a regular side-dish to our meals.

Keto Snacks – Cheese, Jalapeno and Pancetta Crisps

Keto cheese, pancetta and jalapeno crispsSomething I’ve found since I started eating keto is that I seem to do better with a “little and often” approach, rather than trying to plan three main meals a day. Combine this with the fact that I often get hungry in the evenings AND I crave snacky, crunchy food, I’m often on an “AVOID CRISPS/TOAST/CHIPS!” wavelength when finding something to eat.

Sometimes, though, the simplest snacks are the tastiest and getting creative with what’s in the fridge can really help. Last night, I was having a major Jones for something salty and crunchy and as much as a 25g portion of peanuts is nice, the carb levels are too high to properly indulge.

This snack satisfies the need for something salty, spicy, flavourful and with a definite CRUNCH which makes it absolutely perfect for me and it couldn’t be simpler to make:

Keto Snacks - Cheese, Jalapeno and Bacon Crisps
Author: 
Recipe type: Keto
Cuisine: Snacks
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
Ingredients
  • 30g grated parmesan
  • 50g grated cheddar
  • 85g cubed pancetta
  • 12 slices of pickled jalapeno
Instructions
  1. Preheat an oven to 200°C
  2. Line a baking sheet with greaseproof paper
  3. Sprinkle a 50 pence sized circle of parmesan onto the tray in dots (I usually make 12 at a time)
  4. Place a little pinch of grated cheddar on top of the parmesan
  5. Place a few cubes of prosciutto on top of the cheddar and top with a jalapeno slice
  6. Bake in the over for 15-20 minutes until the cheese is golden and crispy around the edges
  7. Take out of the oven and allow to cool slightly before placing on a plate - ENJOY!
Nutrition Information
Serving size: 1 crisp Calories: 45 Fat: 3.5 Saturated fat: 2.3 Carbohydrates: 0.2 Sugar: 0 Sodium: 146.8mg Fiber: 0 Protein: 3.1

I can’t even tell you how tasty these were so I’m hoping the photo does a good job of showing you! They’re 45 calories PER crisps, so really not a low calorie snack (especially as they’re so moreish and one definitely won’t be enough) but at less than half a gram of carbs per crisp, they’re pretty much the perfect keto snack! My husband commented that they’d also be good dipped in salsa but I have no idea how carby salsa would be so don’t take my word for it!

Let me know if you try these or come up with any variations of what to top them with.