High Protein Quiche (Gluten Free, Low Carb)

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This High Protein Quiche is hearty, nutritious, and packed with protein, making it perfect for breakfast, brunch, or a healthy dinner. With a gluten-free, low-carb crust (or crustless option) and a savory filling of eggs, veggies, and cheese, it’s both delicious and diet-friendly.

Ingredients (6–8 servings)

For the Crust (Optional, Gluten-Free & Low Carb):

  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1/4 tsp salt
  • 1/4 tsp baking powder
  • 2 tbsp olive oil or melted coconut oil
  • 1 large egg

For the Filling:

  • 6 large eggs
  • 1/2 cup milk or unsweetened almond milk
  • 1 cup cooked protein (e.g., diced chicken, turkey, or tofu)
  • 1 cup fresh spinach, chopped
  • 1/2 cup bell peppers, diced
  • 1/4 cup onions, diced
  • 1/2 cup shredded cheese (cheddar, mozzarella, or dairy-free alternative)
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp garlic powder or smoked paprika (optional)

Instructions

1. Preheat Oven:
Preheat oven to 350°F (175°C).

2. Prepare Crust (Optional):

  • In a bowl, combine almond flour, coconut flour, salt, and baking powder.
  • Add oil and egg; mix until dough forms.
  • Press into a greased 9-inch pie pan evenly.
  • Bake crust for 8–10 minutes until lightly golden.

3. Cook Vegetables & Protein:

  • Sauté onions, peppers, and spinach in a skillet until softened.
  • Add cooked protein and remove from heat.

4. Prepare Egg Mixture:

  • In a bowl, whisk eggs, milk, salt, pepper, and optional spices.

5. Assemble Quiche:

  • Spread cooked vegetables and protein evenly over the crust (or directly in the pan for a crustless version).
  • Pour egg mixture over the top.
  • Sprinkle shredded cheese evenly.

6. Bake:

  • Bake for 30–35 minutes until eggs are set and the top is golden.
  • For a crustless version, baking time may be slightly shorter (25–30 minutes).

7. Cool & Serve:

  • Allow quiche to cool for 5–10 minutes before slicing.
  • Serve warm or at room temperature.

Tips for the Best High-Protein Quiche

  • Crustless for simplicity: Saves time and reduces carbs.
  • Protein variety: Chicken, turkey, tofu, or tempeh work well.
  • Even cooking: Whisk eggs well to prevent uneven texture.
  • Make-ahead: Quiche can be stored in the fridge for 3–4 days or frozen in portions.

Variations

  • Vegetarian: Omit meat and add extra veggies like mushrooms, zucchini, or broccoli.
  • Spicy: Add chili flakes, jalapeños, or smoked paprika.
  • Cheese-free: Use nutritional yeast or vegan cheese for dairy-free option.
  • Mediterranean: Add olives, sun-dried tomatoes, and feta cheese.

Serving Ideas

  • Perfect for meal prep breakfasts—slice and enjoy all week.
  • Pair with a fresh green salad for lunch or light dinner.
  • Serve warm with avocado slices or hot sauce for added flavor.

This High Protein Quiche is gluten-free, low carb, and loaded with protein, making it ideal for healthy, satisfying meals any time of day. 🥚💪

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