The Low Carb Diabetic: Quiche : Two Lower Carb Choices

Although quiche is now a classic dish of French cuisine, quiche actually originated in Germany, in the medieval kingdom of Lothringen, under German rule, and which the French later renamed Lorraine. The word ‘quiche’ is from the German ‘Kuchen’, meaning cake.

The original ‘quiche Lorraine’ was an open pie with a filling consisting of an egg and cream custard with smoked bacon. It was only later that cheese was added to the quiche Lorraine. Add onions and you have quiche Alsacienne. The bottom crust was originally made from bread dough, but that has long since evolved into a short-crust or puff pastry crust, including variations to encompass lower carb recipes.

Quiche became popular in England sometime after the Second World War, and in the U.S. during the 1950’s. Today, one can find many varieties of quiche, from the original quiche Lorraine, to ones with broccoli, mushrooms, ham and/or seafood (primarily shellfish). Quiche can be served as an entrée, for lunch, breakfast or an evening snack.
The words above taken from here

So now onto two lower carb quiche recipe suggestions, does one of them catch your eye and taste buds, do please share your thoughts in the comments.

Impossible Quiche

This recipe from Tamsin Burnett-Hall is called the ‘Impossible Quiche’. Why impossible? Well, there’s no actual pastry, but the addition of some flour to the savoury egg custard separates out during cooking to form a soft ‘crust’ that holds the quiche together. It also means it’s less calorific and has just 10 carbs per serving.


Serves Six

oil or butter to grease
4 medium eggs
50g self- raising flour
375ml milk
125g extra mature cheddar, grated

For The Filling

100g young spinach
1 x 140g pot chargrilled artichokes, drained and halved
75g soft goat’s cheese


1. Preheat the oven to 190°C, fan 170°C, gas 5 (this is hotter than the usual temperature for baking a quiche but works perfectly for this particular recipe). Lightly grease a 23cm base diameter ceramic or Pyrex flan dish (or a square baking dish will do the job as well).

2. Wilt the spinach in a pan over a medium heat. Leave to cool, then squeeze out the excess moisture and add to the greased dish, along with the artichokes.
3. Break the eggs into a mixing bowl and whisk together with the flour, then gradually whisk in the milk until smooth. Stir in 100g of the cheddar, then season the mixture and pour into the baking dish. Don’t worry that it looks very thin and liquid. Randomly add small spoonful’s of the soft goat’s cheese then scatter with the rest of the cheddar.
4. Bake for 30 minutes until golden, set and starting to rise. Leave to settle for at least 30 minutes before serving; this is best served warm, rather than hot.

This will keep in the fridge for up to 3 days; best served at room temperature or warm.

Crustless Quiche Lorraine

This simplified version of the classic French tart by Sunil Vijayakar requires no pastry skills, reducing the preparation and cooking times. It is delicious served warm from the oven or cold as leftovers the following day. This recipe is just 4g carbs per serving.Ingredients
Serves Four
low-calorie cooking spray
8 lean bacon rashers, roughly chopped
1 onion, finely chopped
6 large free-range eggs
100g/3½oz Cheddar, grated
2 tbsp chopped fresh tarragon
2 tbsp finely chopped fresh chives
100g/3½oz cherry tomatoes, halved or quartered
salt and freshly ground black pepper
crisp green salad, to serve


1. Preheat the oven to 180C/160C Fan/Gas 4.
2. Spray a large frying pan with low-calorie cooking spray. Add the bacon and onion and stir-fry over a medium heat for 10 minutes, or until the onions have softened and the bacon is cooked.
3. Whisk the eggs in a wide bowl and stir in half the cheese and 1 tablespoon each of the tarragon and chives. Stir in half of the bacon and onion mixture. Season well with salt and pepper.
4. Lightly spray a 20–22cm/8–8½in round ovenproof dish or non-stick pie tin with low-calorie cooking spray. Pour in the egg mixture. Scatter over the remaining bacon and onion mixture, cheese, herbs and the cherry tomatoes. Bake for 30–35 minutes, or until just set and golden. Serve warm or cold, sliced into wedges with a crisp green salad of your choice.
From original idea here

You will find a variety of recipe ideas within this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan


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