Keto Mini Quiches are a delicious, versatile, and perfectly portioned dish designed for anyone following a ketogenic or low-carb lifestyle. These crustless mini quiches deliver all the rich, savory flavor of traditional quiche—without the carbs that come from flour-based crusts. Made with eggs, cream, cheese, and keto-friendly vegetables or proteins, they are high in healthy fats, moderate in protein, and extremely low in carbohydrates.
One of the greatest advantages of Keto Mini Quiches is their flexibility. They can be served for breakfast, brunch, lunch, dinner, or even as an elegant appetizer. Whether you’re meal prepping for the week, hosting a gathering, or simply looking for a quick keto-friendly snack, these mini quiches are reliable, satisfying, and easy to customize.
Unlike traditional quiche, which often relies on pastry crusts, keto mini quiches are naturally gluten-free and grain-free. By baking them in muffin tins, you get perfectly portioned servings that bake faster and store well. They’re ideal for busy lifestyles, family meals, and even lunchboxes.
If you’re looking for a keto recipe that feels indulgent while staying within your macros, Keto Mini Quiches are a must-have in your recipe collection.
Ingredients
Equipment
Method
- Preheat your oven to 375°F (190°C).
- Generously grease a muffin tin with butter or avocado oil spray to prevent sticking.
- Cook protein (bacon, sausage, or chicken) if not already prepared.
- Lightly sauté vegetables like mushrooms or spinach to remove excess moisture.
- Let all fillings cool slightly before mixing.
- In a large mixing bowl, crack the eggs.
- Add heavy cream, salt, pepper, and garlic powder.
- Whisk until fully combined and slightly frothy.
- Evenly distribute cheese, vegetables, and protein into each muffin cup.
- Pour the egg mixture over the fillings until cups are about ¾ full.
- Gently stir each cup with a spoon to distribute ingredients evenly.
- Place the muffin tin in the oven.
- Bake for 18–22 minutes, or until the centers are set and tops are lightly golden.
- Remove from oven and let cool for 5 minutes before removing.
Notes
Nutritional Facts (Per Mini Quiche – Approx.)
- Calories: 140 kcal
- Fat: 11 g
- Protein: 7 g
- Carbohydrates: 2 g
- Fiber: 0.5 g
- Net Carbs: 1.5 g
Keto Mini Quiches
Ingredient Notes
Eggs
Eggs are the backbone of keto mini quiches. They provide structure, protein, and healthy fats. Use large eggs for consistent texture and volume. Eggs also help bind the ingredients together without the need for flour or starch.
Heavy Cream
Heavy cream adds richness and creaminess while keeping carbs extremely low. It also helps create a soft, custard-like texture. Avoid milk, as it contains more carbohydrates and can affect keto macros.
Cheese
Cheese contributes flavor, fat, and moisture. Cheddar offers a bold taste, mozzarella provides stretchiness, and Swiss adds nutty depth. Always use full-fat cheese for keto compliance and better texture.
Vegetables
Low-carb vegetables like spinach, mushrooms, and peppers add color, nutrients, and flavor. Always sauté high-moisture vegetables beforehand to prevent soggy quiches.
Protein
Bacon, sausage, ham, or chicken make these mini quiches more filling and suitable as a full meal. Ensure all meats are fully cooked before adding them to the egg mixture.
Seasonings
Salt, pepper, and garlic powder are essential for flavor balance. You can also add paprika, Italian seasoning, or chili flakes based on preference.
Serving Instructions
- Serve warm or at room temperature.
- Garnish with fresh herbs like parsley or chives.
- Pair with:
- Avocado slices
- Keto salad
- Sugar-free sauce or aioli
- Perfect for:
- Breakfast meal prep
- Brunch platters
- Party appetizers
Tips
- Always grease the muffin tin well to avoid sticking.
- Use silicone muffin liners for easy removal.
- Avoid overfilling cups to prevent spillage.
- Let quiches cool slightly before removing—they firm up as they rest.
- Experiment with flavors like spinach-feta, bacon-cheddar, or mushroom-Swiss.
Storage Information
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Freeze for up to 2 months.
- Reheating: Microwave for 30–45 seconds or reheat in oven at 350°F.
- Allow frozen quiches to thaw overnight before reheating for best texture.
FAQs
1. Are Keto Mini Quiches completely crustless?
Yes, these mini quiches are crustless, making them low-carb and keto-friendly.
2. Can I make them dairy-free?
You can substitute coconut cream for heavy cream and use dairy-free cheese, though texture may vary.
3. Why are my mini quiches watery?
Excess moisture from vegetables is the most common cause. Always sauté vegetables first.
4. Can I eat these cold?
Yes, they taste great cold and are perfect for on-the-go snacks.
5. Are Keto Mini Quiches good for meal prep?
Absolutely. They store and reheat very well.
6. Can I customize flavors?
Yes, they are highly customizable with different cheeses, vegetables, and proteins.
