Is asparagus OK for keto diet?

Asparagus is a keto vegetable because it has a low carbohydrate count. There are 2 grams net carbs in 6 spears of asparagus. It is one keto approved vegetable that you can fill up on!

Is whole milk better than heavy cream for quiche?

Heavy Cream and Milk – For the best tasting quiche, use a combination of whole milk and heavy cream. (Or simply use half-and-half.) Using just heavy cream produces an overly thick filling. Whole milk is great, but a combo of heavy cream and milk is better .

Which vegetable is not allowed in keto?

Vegetables to avoid in a keto diet Vegetable Carbs per 100 g sweetcorn 5.31 g potatoes 20.45 g sweet potatoes 16.82 g beets 9.56 g 3 more rows Apr 28, 2021

What vegetables are off limits for keto?

- Starchy Vegetables: Potatoes, peas, sweet potatoes, yams, corn, cassava, artichoke , etc. - Refined Carbs: Bread, pasta, pastries, tortilla, sandwich, etc. Due to the high-carb content of these food items, they are not keto-friendly.

What is the best cheese to use for quiche?

Often associated with French cuisine, quiche is a savory egg custard baked in pie crust. The base comprises eggs, milk, and cream, cheese, and any variety of ingredients are added for flavor. This cheese quiche uses cheddar, and Swiss cheese is a nice addition.

What is a substitute for heavy cream in quiche?

Use half-and-half as a 1:1 substitute for heavy cream. It can work nearly as well for bringing creamy texture and flavor to sauces, soups and stews, mashed potatoes, quiches, and casseroles. In a pinch, it can even be used for whipping. While you won't get stiff peaks, you can build volume if you work quickly.

What is a substitute for cream in quiche?

Milk and cornstarch To replace 1 cup (237 mL) of heavy cream in your recipe, add 2 tablespoons (19 grams) of cornstarch to 1 cup (237 mL) of milk and stir, allowing the mixture to thicken. You can use whole milk or opt for skim milk to help slash the calories and fat content of your recipe.

What is the lowest carb vegetable?

List of the best low carb vegetables Iceberg lettuce. Perhaps one of the most popular — though least nutritious — vegetables, iceberg lettuce has only 2.97 g of carbohydrate per 100 g. ... White mushrooms. Mushrooms contain only 3.26 g of carbs per 100 g. ... Spinach. ... Broccoli. ... Zucchini. ... Cauliflower. ... Asparagus. ... Radishes. More items...

Can you overeat vegetables on keto?

Vegetables have carbohydrates. And that means that you have to watch how much of them you eat — even lettuce. If you're not careful or are eating them as a free-for-all, you could overconsume carbs and kick yourself out of ketosis .

How many net carbs are in 5 spears of asparagus?

Green Giant Asparagus Spears (5 spears) contains 3g total carbs, 2g net carbs , 0g fat, 2g protein, and 20 calories.

Keto Quiche Recipe - Chicken and Asparagus (2024)

Published: Mar 15, 2019 · Modified: Jan 20, 2021 by

This easy keto quiche recipe is the perfect meal for breakfast or lunch. As it is a crustless quiche is very low carb at only 1 gram of carbs per serve.

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This simple keto quiche recipe is perfect for a quick breakfast or lunch. We love to make up a batch of this delicious chicken and asparagus keto quiche on a weekend. That way we have plenty for lunches or breakfasts during the week. The chicken and asparagus paired with the goats cheese and pesto is the perfect flavour combination.

Keto Quiche Recipe - Chicken and Asparagus (2)

Crustless Keto Quiche

We first fell in love with crustless quiches after listening to Richard talk about making it on the 2 Keto Dudes podcast. If you have not found this podcast yet, make sure you give it a listen. It was instrumental in our keto journey.

You definitely won’t miss the crust with this keto quiche. By taking away the crust it allows us to keep the carbs really low. Can you believe this keto quiche recipe is only 1g of total carbs. Even low carb and keto crusts can make the carbs increase as many of these recipes use almond flour. Going crustless makes it such a perfect low carb quiche.

Keto Quiche Recipe - Chicken and Asparagus (3)

Shredded Chicken

Since beginning our ketogenic lifestyle we have fallen in love with buying a BBQ/rotisserie chicken and pulling all the meat off. Once we pull the meat off we portion it up into individual portion and freeze. That way we have cooked chicken ready to make a salad or a meal.

Having shredded chicken ready to go, means you can make a quick and easy keto dinner without having to cook up the meat first. We would recommend doing this and then you can easily throw together this low carb quiche.

If you are on a budget and want an even cheaper option that buying the store cooked chickens, you could buy some whole chickens and roast them. This will be a little more time consuming, but will definitely save you some money. Check out how to roast chicken here.

If you are interested in some other ideas for shredded chicken, why not give these a try.

Chicken cheese shell tacos
Keto chicken bake
Mexican keto chicken pizza
Big keto salad

Tips

Have your chicken shredded and ready to go. You can even pre-shred a whole chicken and store it in the freezer.
It’s much easier if you don’t mix the chicken and asparagus into the egg mixture, but place that on the bottom first and then pour the mixture over the top.
Definitely make sure you grease the pie dish. We made the mistake of not greasing it the first time we made it. Let’s just say it’s much easier to cut, portion and remove from dish if you grease it first.
If you are pushed for time and don’t want to make your own pesto, a store bought one will work the same. Just make sure to check the ingredients first. You want to look out for any added sugars and we also avoid any vegetable and seed oils.
Not a fan of goat’s cheese? Just replace it with some greek feta. It will still be delicious.
Make sure you let the quiche cool completely before cutting and removing from the dish. This will make it so much easier to take out.

Suggestions

If you love this keto quiche recipe, feel free to experiment with the flavours by replacing the chicken and asparagus with some of the following suggestions.

Roasted capsicum and feta fritatta
Swap the chicken for ham and make a ham and asparagus keto quiche
Swap the chicken and the asparagus for ham and mushrooms. Just make sure you cook the mushrooms first before adding.
Pizza flavours with pepperoni, olives and mushrooms. These work really well with the pesto as well.

Keto Quiche Recipe - Chicken and Asparagus (5)

Equipment

Disclosure: The above post may contain affiliate links. We may earn a small commission from purchases made through these links, at no additional cost to you. Everything we recommend on our website are products we use and love. Thank you for supporting Have Butter will Travel and allowing us to share our low carb experiences with you.

You may need –

Pyrex jug – We love these pyrex jugs. We use them all the time and have become one of our most used kitchen items.
Pyrex 9.5 inch pie dish – Every kitchen needs a god pie or tart dish. We love pyrex and this pie dish is perfect for keto quich or keto tarts, like this blueberry tart.

Keto Quiche Recipe - Chicken and Asparagus (6)

Keto Quiche – Chicken and Asparagus

This delicious keto quiche recipe will quickly become a staple in your keto kitchen. It’s so quick and simple to make and uses the perfect flavour combination of chicken and asparagus. With 23 grams of fat per serve and only 1 total carb, this is definitely one of the best keto recipes you will find.

If you like this recipe, please give it a 5 star rating.

If you like this recipe you may also like…

Teriyaki Chicken Rice Bowl
Mexican Chicken Salad
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Mexican chicken marinade
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Tandoori Chicken Salad

Chicken and Asparagus Quiche

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This easy keto quiche recipe is the perfect meal for breakfast or lunch. As it is a crustless quiche is very low carb at only 1 gram of carbs per serve.

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Course: Main Course

Cuisine: Dinner, Keto, Low Carb

Servings: 8

Calories: 285kcal

Ingredients

1 cup pure cream (heavy whipping cream)
8 eggs
1 tsp salt
pepper
2 tbsp pesto
100 g goats cheese
15 asparagus
200 g shredded chicken (7oz)

Instructions

Pre heat oven to 180C/350F.
Combine the cream, eggs, pesto and salt and pepper in a bowl and whisk to combine completely.
Remove woody ends from asparagus and chop into 1cm lengths.
See Also
Best Easy Vegan Keto Bread Recipes For Beginners
Chop the chicken into small pieces.
Grease a 9.5 inch dish with butter or coconut oil
Place the chicken and asparagus in the bottom of the pie/tart dish.
Pour the egg mixture evenly over the chicken and asparagus.
Crumble the goats cheese on top.
Place in oven for 45-50mins or until golden brown and cooked through.
We like to allow the quiche to cool completely and store in the fridge prior to cutting it up, it makes it easier to slice. It can be served warm or cold.

Video

Notes

NOTE: THIS IS BASED ON THE INGREDIENTS WE USED, NUTRITIONAL INFORMATION MAY VARY DEPENDING ON THE INGREDIENTS USED.

Nutrition Per Serve

Want more free recipes like this?Check out Have butter will travel for 5 keto family favourites dinners

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Reader Interactions

Comments

jo says
January 19, 2020 at 8:00 pm
this was absolutely delicious – the pesto made it .
Thanks for the recipe!
Reply
- havebutterwilltravel says
  January 19, 2020 at 8:36 pm
  Thank you so much.
  Reply
Tracy Rooney says
March 18, 2019 at 2:23 pm
So good! Does it freeze well?
Reply
- havebutterwilltravel says
  March 18, 2019 at 3:26 pm
  We freeze it and it’s still really good.
  Reply