American · breakfast, lunch
Crustless Cheese Quiche with a Parmesan Crust
Video by Chris Cooking Nashville on YouTube · Open on YouTube
- Carnivore if you leave out the chives and parsley
- Keto (3.1 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
A filling, flour-free breakfast: one wedge gives about 27 g of protein and is rich in selenium, vitamin B12, vitamin A, zinc and calcium.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Heat the oven to 190°C (375°F). Soften the 2 oz cream cheese with the 4 tbsp butter in the microwave for about a minute, until the butter has melted. 4:19
- Put the 12 eggs, ¼ cup cream, 2 tsp gelatin, 1 tsp salt, ½ tsp pepper and ½ cup of the shredded cheese in a blender, add the butter and cream cheese, and blend on low, then high, until smooth and frothy. 3:46
- Rub a nonstick cake pan all over with the lard, add the 2 tbsp parmesan and tilt the pan so the cheese coats the base and sides. 5:35
- Pour in the egg mixture (it should fill the pan about half to two-thirds), scatter the remaining ¼ cup cheese over the top and add the chives and parsley if using. 6:28
- Bake for 25–35 minutes, checking at 20, until the top is browned and the centre no longer jiggles. Cool for about 10 minutes, turn it out and cut into wedges. 7:43
Tip. Leave out the herbs to keep it strictly carnivore, as the cook suggests. He cuts it into four wedges and keeps them wrapped in the fridge as a grab-and-go breakfast, reheated. Add any pre-cooked meat before baking.
The method is a summary in our words — the video shows every step.
One portion, 1 wedge (¼ quiche), gives you 1 of 4
Where the energy comes from one serve
- Net carbs 2%
- Protein 21%
- Fat 77%
Fits keto: 3.1 g net carbs a serve, with 77% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High94%
52 µg a serve, mostly from eggs (89%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High80%
1.9 µg a serve, mostly from eggs (86%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A High52%
472 µg a serve, mostly from eggs (47%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc High22%
2.4 mg a serve, mostly from eggs (68%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium High21%
274 mg a serve, mostly from colby jack cheese (51%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D Source19%
3.8 µg a serve, mostly from eggs (86%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Folate Source19%
74 µg a serve, mostly from eggs (89%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 Source19%
0.3 g a serve, mostly from eggs (34%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin K Source18%
21 µg a serve, mostly from parsley (77%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin E Source15%
2.2 mg a serve, mostly from eggs (69%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 Source13%
0.2 mg a serve, mostly from eggs (85%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron Source12%
2.2 mg a serve, mostly from eggs (84%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Show the other 3
Magnesium6%
25 mg a serve, mostly from eggs (59%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium5%
260 mg a serve, mostly from eggs (74%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C2%
1.6 mg a serve, mostly from parsley (85%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chris Cooking Nashville; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.