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
Mexican tuna salad
Tuna Salad without Mayo
Panko Chicken
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Lemon Chicken Marinade
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 Deviled Eggs Recipe - How to Make Deviled Eggs | Downshiftology
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

More Low Carb Recipes

Garlic yogurt sauce
Mexican Chicken Salad
Avocado lime dressing
Mediterranean Chopped Salad

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

Keto Quiche Recipe - Chicken and Asparagus (2024)

FAQs

Can I use milk instead of heavy cream for quiche? ›

While it is not as traditional for quiches such as quiche Lorraine, you can use milk instead of heavy cream for quiche. While the results are not *as* rich as if heavy cream is used, I find that by the time you factor in the cheese and eggs, the quiche is not at all lacking in indulgence.

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How long does crustless quiche last in fridge? ›

TO STORE: Refrigerate quiche in an airtight storage container for up to 3 days. TO REHEAT: Rewarm leftovers in a pie dish in the oven at 350 degrees F. TO FREEZE: You can freeze a crustless quiche.

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How many calories in a crustless quiche? ›

With so many people doing Keto, low-carb, or macro tracking diets these days, crustless quiches are king for their protein content (18g per serving) and lack of carbs. Plus, crustless quiche is extremely low calorie at 217 calories per slice.

Get More Info ›

What is the ratio of milk to eggs in a quiche? ›

The ratio maintains your custard's consistency. A good quiche custard typically features: 1 large egg to 1/2 cups of dairy. The dairy can be any combination of milk and/or half-and-half, for example: 1 large egg : ½ cup milk.

Get More Info ›

Do you need to prebake pie crust for quiche? ›

And yes, as you'll see, you should always prebake quiche crust to avoid a gummy pastry. Preheat the oven to 450°F. Roll out your homemade or purchased refrigerated dough into a 12-inch circle.

Read The Full Story ›

Why is my crustless quiche soggy? ›

If your quiche appears too watery to serve it could be because it was overbaked or underbaked, the egg to dairy ratio was not correct, the ingredients have too much liquid or it was baked on the wrong rack in the oven.

Learn More Now ›

What is the difference between a frittata and a crustless quiche? ›

Crust: A quiche has crust while a frittata does not. Sometimes, quiche is baked without crust. Base Ingredients: While both frittatas and quiches are made with eggs, quiche is made with an egg custard, which also includes cream or milk. Some frittatas are made with egg whites only.

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What is a quiche without pastry called? ›

Frittatas are Italian in origin and can be described as a cross between an omelet and a crustless quiche. Frittatas take less time to make than quiche or strata. The dish is traditionally made by beating eggs with dairy—often heavy cream or half and half—together with ingredients like vegetables, meats and cheeses.

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Is quiche full of carbs? ›

Quiche, with meat (1 piece - 1/8 of 9" pie) contains 16g total carbs, 15.3g net carbs, 22.4g fat, 14g protein, and 325 calories.

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How many carbs in a slice of quiche? ›

Quiche (1 piece (1/8 of 9 in. dia)) contains 26.7g total carbs, 26g net carbs, 44g fat, 16.6g protein, and 566 calories.

How many carbs in a quiche with spinach? ›

Quiche, with spinach (1 piece - 1/8 of 9" pie) contains 17.1g total carbs, 15.5g net carbs, 20g fat, 12.5g protein, and 298 calories.

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What happens if I use milk instead of heavy cream? ›

You can use whole milk or opt for skim milk to help slash the calories and fat content of your recipe. This substitute is especially useful in cooking, but it may alter the texture of baked goods and will not whip as well as heavy cream.

Find Out More ›

Can you use milk instead of heavy cream for eggs? ›

Use 1 tablespoon of cream, milk or water for each egg that will be scrambled. Using milk, half & half or even whipping cream creates a deliciously creamy texture.

How do I substitute dry milk for heavy cream? ›

If you find yourself short on heavy cream but you happen to have powdered milk in your pantry, try using it to give your dishes some added thickness and creaminess. One or 2 tablespoons of powdered milk can help to thicken sauces and soups that have a liquid base of something other than cream.

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Is there a substitution for heavy cream? ›

You can make a stand-in for the heavy cream called for in a recipe where it will be mixed with other ingredients. Melt 1/4 cup unsalted butter in a large glass bowl and gradually whisk in 3/4 cup whole milk or half and half. You'll end up with 1 cup of a cream substitute.