Atkin Induction Friendly Crustless Quiche

🥚🧀🥦🥓 Sure, I’d be delighted to provide you with information about an Atkin Induction Friendly Crustless Quiche!

What is it?
A crustless quiche is a low-carb and high-protein alternative to a traditional quiche. It is suitable for those following the Atkins Induction Phase or anyone looking to reduce their carbohydrate intake. This dish is like a savory, custard-filled pie without the pastry crust.

History:
Crustless quiches are a modern variation of the traditional quiche, which originated in France. Quiches, in their traditional form, are made with a pastry crust filled with a savory custard, eggs, and various ingredients like cheese, vegetables, and meats. The crustless version likely came about as a response to low-carb and gluten-free dietary preferences.

Components:

• Eggs: The base of the quiche, providing richness and binding the ingredients.
• Cheese: Usually shredded cheese, like cheddar, mozzarella, or Swiss, adds flavor and creaminess.
• Vegetables: Common choices include spinach, broccoli, mushrooms, or bell peppers.
• Protein: Bacon, ham, or cooked sausage are often used.
• Seasonings: Salt, pepper, and herbs like thyme or parsley for flavor.

Steps to Prepare:

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

2. Prepare the Filling: In a skillet, cook your choice of protein (e.g., bacon) until crisp. Remove and drain on paper towels. Sauté the vegetables in the same skillet until they’re tender and any excess moisture has evaporated.

3. Whisk Eggs: In a bowl, whisk together a suitable number of eggs (typically 4-6, depending on the size of your quiche) until well beaten. Add salt, pepper, and any desired herbs.

4. Layer Ingredients: In a greased pie or quiche dish, spread the cooked vegetables and meat evenly. Sprinkle the shredded cheese over the veggies and meat.

5. Pour Egg Mixture: Pour the beaten eggs over the ingredients in the dish. Gently stir to distribute the filling evenly.

6. Bake: Place the quiche in the preheated oven and bake for 25-30 minutes, or until the quiche is set and the top is lightly golden.

7. Serve: Allow the quiche to cool for a few minutes before slicing. Serve it warm or at room temperature.

Preparation Time:

• Preparing the ingredients and assembling the quiche takes about 20 minutes.
• Baking time is approximately 25-30 minutes.
• In total, you can expect the entire process to take around 45-50 minutes.

Enjoy your Atkin Induction Friendly Crustless Quiche! 🍳🧀🥦🥓😋

Certainly! Here are the nutrition facts and some health information for a typical Atkin Induction Friendly Crustless Quiche:

Nutrition Facts (per serving):

• Calories: Approximately 250-350 calories per serving, depending on the ingredients used.
• Total Fat: About 20-30 grams.
• Saturated Fat: Around 7-12 grams.
• Cholesterol: Roughly 200-300 milligrams.
• Protein: Approximately 15-20 grams.
• Carbohydrates: Very low, usually less than 5 grams.
• Dietary Fiber: Minimal, typically less than 1 gram.
• Sugars: Negligible, typically less than 1 gram.
• Sodium: Around 400-600 milligrams.

Health Information:

1. High Protein: A crustless quiche is a good source of protein, which is essential for muscle growth and repair, as well as feeling full and satisfied.

2. Low Carbohydrates: It’s a low-carb option, making it suitable for low-carb or keto diets. This can help control blood sugar levels and promote weight loss.

3. Rich in Healthy Fats: While it contains fat, much of it comes from healthy sources like eggs and cheese. These fats provide essential nutrients and can contribute to satiety.

4. Nutrient-Rich Vegetables: The inclusion of vegetables, such as broccoli or spinach, adds vitamins, minerals, and dietary fiber to your meal, promoting overall health.

5. Calcium from Cheese: Cheese is a good source of calcium, which is vital for strong bones and teeth.

6. Moderate Sodium: The sodium content can vary, but it’s generally not excessively high. Be mindful of sodium if you have specific dietary restrictions or health concerns.

7. Customizable: You can tailor your crustless quiche to fit your dietary preferences. For instance, you can choose low-fat cheese for reduced fat content or opt for lean proteins.

Remember that the exact nutrition content can vary depending on the specific ingredients and portion size you use. If you have specific dietary requirements or health concerns, it’s advisable to consult with a healthcare professional or nutritionist to ensure that this dish aligns with your individual needs.