Crustless Quiche (Diabetic-Friendly)
Crustless Quiche (Diabetic-Friendly)
This crustless quiche is a perfect low-carb, high-protein meal that’s great for breakfast, lunch, or dinner. Skipping the crust keeps carbs low while still delivering a rich, cheesy, satisfying dish.
🛒 Ingredients
- 6 large eggs
- 1 cup heavy cream or unsweetened almond milk
- 1 cup shredded cheese (cheddar, mozzarella, or mix)
- ½ cup cooked spinach (or any veggies)
- ½ cup diced ham, bacon, or turkey (optional)
- ¼ cup onion (diced)
- Salt & pepper to taste
- ½ tsp garlic powder
👩🍳 Step-by-Step Instructions
- Preheat oven to 375°F (190°C) and grease a baking dish.
- In a bowl, whisk eggs and cream/milk until smooth.
- Stir in cheese, veggies, and meat (if using).
- Add seasoning and mix well.
- Pour into baking dish evenly.
- Bake for 30–35 minutes until set and golden on top.
- Let cool for 5–10 minutes before slicing.
🍽️ Serving Suggestions
- Serve with a fresh side salad
- Pair with avocado slices for healthy fats
- Great for meal prep—store and reheat easily
🩺 Blood Sugar Tips
- Eggs + cheese = high protein, minimal carbs
- No crust means no refined flour spikes
- Add non-starchy veggies for fiber
- Balanced fats help keep glucose steady longer
📊 Nutrition (Per Slice – Approx.)
- Calories: 220
- Protein: 14g
- Carbs: 3–4g
- Fat: 17g
- Fiber: 1g
