Low-carb zucchini and bacon quiche (keto egg casserole) is the right excessive protein breakfast, lunch, or dinner.
PLUS when you have an excessive amount of zucchini this season, there are 6 extra keto zucchini recipes to make low cost, wholesome household dinners this summer season.
Is zucchini low-carb?
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Zucchini dietary worth per 100g/3.5oz is 3.1 g complete carbs – 1 g fiber = 2.1 g internet carbohydrates. You utilize a mere 17 energy, 1.2 g of protein, and a whopping 29% of your every day vitamin C wants. Not dangerous for a medium zucchini!
Dietary values from cronometer.com
What’s an egg casserole (or quiche)?
A crustless quiche may additionally be often called a frittata or an egg casserole. It’s usually a mixture of whisked eggs, leftover low-carb greens, meat comparable to ham or bacon, and topped with a shredded cheese crust.
A standard quiche recipe would require wheat flour, or all-purpose flour, pastry base. Some recipes even add flour or cornstarch to the eggs combination to make it heavy and dense.
Zucchini, cheese, and bacon quiche was a staple rising up in my household, however my new recipe is flourless and low carb. It’s excellent for dinners, lunches, and picnics. It’s nice for packing wholesome faculty lunch packing containers and the right make-ahead keto breakfast.
Simple low-carb keto meal plans
When zucchini/courgettes are in season and going low cost, make an enormous batch, and it’ll final just a few days. It’s a nice recipe to fill your freezer. Simply lower the keto egg casserole into particular person slices when chilly, wrap in baking parchment paper, and retailer in an hermetic container.
All portions, components, and directions are in the recipe card beneath.
Low carb zucchini and bacon slice is an adaptable recipe, merely throw in no matter greens or leftover meat you’ve got within the fridge. Attempt completely different variations by including a wide range of cheeses, herbs, or cherry tomatoes on prime.
Fundamental keto egg casserole: solely requires 4 components, then you’ll be able to differ the fillings
- Eggs – medium
- Milk or heavy cream – could also be omitted for those who want to cut back carbs and enhance protein.
- Cream cheese – use full fats, not the low fats, lite, or spreadable selection. These decrease fats cheeses won’t bake correctly within the keto quiche and can create a quiche that’s usually too delicate to slice.
- Grated/shredded cheese – added to the highest of the crustless quiche and baked to create a crispy tacky crust.
- Bacon – streaky smoked bacon is essentially the most delciioius to make use of, nevertheless you need to use ham, crumbled pork sausage, salmon, or leftover meat comparable to hen or turkey.
- Spring onion – sliced.
- Zucchini/courgettes – diced.
- Herbs – rosemary, chili flakes, garlic powder, onion flakes.
- Salt/pepper – season to style.
Making a keto egg casserole recipe is extraordinarily fast so start by preheating your oven after which getting all of your components collectively.
You have to eggs, milk, zucchini/courgettes, spring onion, bacon and full-fat block of cream cheese.
Add the eggs to the bowl with the cream cheese, add the milk, whisk collectively (you need to use heavy cream if you want).
Cube/chop the zucchini/courgettes into little items.
Cube the bacon (or different meat of selection). It may be added uncooked or cooked. The uncooked bacon will prepare dinner within the low-carb zucchini slice.
Combine all the things collectively.
Pour all of the components into an oiled and lined baking dish. Cowl with loads of grated/shredded cheese of selection.
You’ll be able to both serve this crustless quiche (keto egg casserole) as the principle meal or as a aspect dish. I wish to serve mine with a leafy inexperienced salad, coleslaw, or in winter, with mashed cauliflower for a hearty and comforting dinner.
What can I do with an excessive amount of zucchini?
When zucchini is rising quick and your backyard is full, how do you make fast and simple wholesome zucchini recipes? Fortunately zucchini is an extremely versatile low-carb vegetable that can be utilized as a wholesome vegetable aspect dish, inexpensive keto dinners, naturally gluten-free muffins, and even sugar-free desserts.
There are such a lot of scrumptious keto recipes to make use of zucchini (that children will really eat).
Zucchini low-carb baking recipes:
Zucchini keto dinners and aspect dishes:
How straightforward was that? This actually needs to be the best low-carb zucchini and bacon quiche recipe the entire household will love. It’s additionally flourless, grain-free, gluten-free and made with easy entire meals components.
So why not throw some zucchini seeds within the floor this summer season and see for those who can develop a bumper crop to maintain making the zucchini slice? If not, discover a good friend whose backyard is overrun with zucchini and ask them for some recent zucchini in return for some baked low carb quiche.