Easy Low Carb Breakfast Quiche Is Also Calorie Conscious

Easy Low Carb Breakfast Quiche Is Also Calorie Conscious


This low carb quiche is simple to make, protein packed, and much lower in calories than a standard quiche; weighing in at just 2½ carbs/231 calories, such a satisfying way to start the day. It can be frozen in serving size pieces and easily reheated at work for a fast lunch or perfect for a quick homemade dinner. This recipe is for your basic “go to” quiche. See the variations for great add-in meats and veggies to suit your fancy. The green chilies give it just the right amount of tasty flavor. Not hot, but just flavorful.

This quiche isn’t high in calories, as the normal quiche has a lot of cream in it. This one utilizes cottage cheese for a higher protein and much lower calorie quiche. So why not make this the gold standard for low carb quiches? You won’t miss those extra non-protein calories. Hope you enjoy it like we do. It's easy to keep this recipe and just “add on” in the ingredient choice arena to create your favorite flavors. It’s a good, classic low carb recipe, that deserves a place in your hands-on recipe file…adaptable to many easily made versions. Enjoy!




Preheat oven to 350°. Coat a 9”x9” baking pan or pie pan with non stick cooking spray.

Lightly beat eggs in medium size mixing bowl. Add all remaining ingredients and mix well. Pour into prepared baking pan and bake for 25-30 minutes, until quiche is lightly browned on top. Allow quiche to cool for 5 or 10 minutes before slicing. Freeze, tightly wrapped, for up to 3 months.

Makes 6 breakfast servings, at just 2-1/2 net carbs and 231 calories. Recipe may be doubled and baked in a 9 x 13” baking pan.
Variations: Meat

Add ½ cup chopped ham
Add ⅓ cup crumbled bacon
Add ⅓ cup chopped prosciutto
Add/ ½ cup chopped smoked turkey
Add 1 cup breakfast sausage

Variations: Vegetables

Add 1 cup chopped broccoli
Add 1 cup chopped spinach or kale
Add 2 tablespoons chopped green or red onion
Add 1 – 2 oz. jar drained pimentos
Add 1 cup sliced/chopped bell peppers
Variations: Cheese

Use shredded Monterrey Jack cheese in place of cheddar
Use shredded Swiss Cheese in place of cheddar
Use Shredded Italian Blend cheeses in place of cheddar

For “Hot/Spicy" Version:

Add 2 tablespoons chopped Jalapenos
Add ½ teaspoon hot sauce
Add ¼ teaspoon black pepper

Low Fat Version:

Use fat free cottage cheese, egg whites and part skim shredded cheeses in place of regular.
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