Tuesday, August 8, 2017

Keto mushroom quiche with zucchini blossoms {low carb}

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When I decided to switch to a ketogenic, low carb diet to control my type 2 diabetes, one of the things I thought I would never be able to eat again was quiche. "Crustless" didn't appeal to me as a genre. How to make a keto quiche without that traditional flaky crust? Could it be done?

After a year of experimenting, I'm here to tell you that low carb quiche made with this almond flour crust is really, really good.

The crust is so easy: You mix almond flour, grated parmesan cheese, an egg, salt and pepper, and some olive oil with a fork until it comes together. Then you press it into your pie pan or tart pan, fill it, and bake.

For quiche, I look for leftovers. Any chopped cooked vegetables will do. This quiche includes sauteed mushrooms, caramelized onions and zucchini flowers. Delicate yellow zucchini blossoms are readily available at the farmers market during the summer; farmers pick the male flowers (the ones that don't turn into zucchini) to keep the plants productive.

Most restaurants serve zucchini blossoms stuffed, battered and deep-fried, but I like to chop them and use them in zucchini flower quesadillas, pasta or scrambled eggs. In the quiche they have a very faint zucchini flavor with a tiny peppery bite. And they're gorgeous!




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Keto low carb mushroom quiche with zucchini blossoms
In this ketogenic quiche, a low carb crust made with almond flour cradles a rich savory custard dotted with mushrooms, caramelized onions and zucchini blossoms. Serve for breakfast, lunch or a light supper.
Ingredients
  • 2 cups almond flour (fine)
  • 1/3 cup grated parmesan cheese
  • 7 eggs, divided
  • 1/4 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper, divided
  • 1/2 cup plus 2 Tablespoons olive oil, divided
  • 2 cups mushrooms, sliced or chopped
  • 1 cup onions, chopped
  • 3/4 cup cheddar cheese, shredded
  • 10 zucchini blossoms, stems removed, roughly chopped
  • 1 cup heavy cream
  • 1 teaspoon Dijon mustard
Instructions
Make the crust: Using a fork, mix together the almond flour, grated parmesan cheese, 1 egg, 1/8 teaspoon salt, 1/8 teaspoon pepper, and 1/2 cup olive oil in a large bowl. When the mixture comes together, turn it into a large pie plate or square baking dish, making sure the dough covers the bottom of the baking dish evenly and goes up the sides at least an inch. Set aside. Preheat the oven to 375 degrees F.Cook the vegetables: Put remaining 2 Tablespoons olive oil in a large skillet over medium-high heat. Add the mushrooms and onions and cook, stirring frequently, until the mushrooms have released all their liquid and both the mushrooms and onions are softened and starting to turn brown around the edges. Remove from the heat and let cool 5 minutes.Scatter the grated cheddar cheese over the bottom of the crust. Top with the cooked mushrooms and onions, then the chopped zucchini blossoms.In a bowl, whisk together the remaining 6 eggs, heavy cream, remaining 1/8 teaspoon salt, remaining 1/8 teaspoon pepper, and mustard until smooth. Pour the cream mixture over the vegetables.Place the baking dish on top of a baking sheet lined with foil (just in case anything bubbles over). Slide the baking sheet into the oven. Bake about 45 minutes, until the center is just set - you'll be able to tell when you shake the pan and the center no longer wiggles - and the quiche is starting to brown around the edges.Remove the quiche from the oven and let cool. Do not cut into the quiche until it has reached room temperature - you want the custard to set fully.Serve at room temperature for best flavor.
Details
Prep time: Cook time: Total time: Yield: 8-10 servings

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