The perfect keto quiche recipe

This keto quiche is made with broccoli and mozzarella, but the recipe allows for several alternative keto fillings. Its secret lies above all in the dough, which without carbs but still delicate and tasty, as well as in some additional details to consider during preparation.

Additionally, a 28 cm diameter baking form is required.

First step: prepare the dough

Mix the flours in a bowl and lightly salt. Gradually add 50 ml of water while mixing with a spoon to integrate. If the dough turns out to be very hard or dry, add up to an additional 10 ml of water. Continue kneading by hand until you obtain a smooth ball.

At this point, we will begin to stretch the dough on a board, until we obtain the thinnest disc possible. The flours used contain a lot of fat, but it is still a good idea to oil the board very lightly to prevent the dough from sticking.

By not using conventional flours, the kneading work is a little more laborious, so it may be a good idea to give the final shape to the disk directly in the baking mold. To do this, previously butter or paint the mold with oil, again with the same purpose of preventing the dough from sticking.

When we have finished forming the disk, we move on to the next step.

Second step: prepare the filling

Wash the broccoli stems and boil them for about 3-4 minutes. It’s not necessary that they are completely cooked, as they will finish cooking during baking. Strain, pass them under cold water to stop the cooking and cool them. Press lightly to get rid of excess liquid.

Mix the cooked broccoli, a beaten egg, the mozzarella cut into small pieces and the grated cheese in a bowl. Season lightly and mix.

Preheat oven to 180 degrees. Pour the filling over the dough and distribute evenly. Bake for about 30 minutes or until the quiche reaches the desired golden color.

It’s advisable to let it cool for a few minutes before cutting.

Tips and tricks:

1. It’s advisable to use at least 50% almond flour in these keto preparations, since it is a flour with a pleasant flavor which won’t be predominant.
2. For the other 50% of the dough, I have used soy, linseed or pumpkin seed flour on different occasions in varying proportions, always with very good results.
3. Although it’s quite laborious, it’s worth taking the time necessary to achieve a very thin dough, which will make it very pleasant in every bite. On the other hand, it will allow us to make each portion a little less caloric.
4. It’s also very important that the height of the dough is as even as possible throughout its entire length, this way it will bake evenly.
5. By pressing the broccoli we get rid of excess liquid that could overly wet the dough, which may then end up raw or not very crunchy. Alternatively, it’s possible to bake the dough for a few minutes, and then add the filling halfway through cooking. But this step adds more work and also, opening the oven more times means less energetic efficiency.
6. In order not to over-bath the dough, it’s advisable to put the quiche in the oven immediately after pouring the filling into it.
7. A true French quiche has always cream in the filling. But it is possible to replace it, for example, with yogurt or in the case of this recipe, with mozzarella. Consider the calorie intake of each option you choose, taking into account that cream has up to 35% fat, while mozzarella a little more than 20% and Greek yogurt a maximum of 10%.
8. With this dough you can try any other keto filling alternatives that you can imagine. I suggest for example, spinach and feta cheese (as in the Greek spanakopita), tuna, onion and peppers (in the style of the Galician empanada), cream, cheese, onion and bacon (quiche Lorraine, that is, the original version) or a mix of Emmental and Gruyère cheeses (as in the traditional Swiss quiche).