Creamy egg custard. Savory ham. Melty Swiss cheese. This crustless ham and swiss quiche delivers all the comfort of the classic without the blood sugar spike. Just 3g net carbs and 20g protein per generous slice—your pancreas will thank you.
Who says you need a carb-loaded crust to enjoy amazing quiche? The crust is actually the biggest blood sugar culprit, packing 20-30g of refined carbs per slice. Skip it entirely and you’ve got pure, satisfying deliciousness that works for keto, low-carb, and diabetic meal plans.
Perfect for meal prep, weekday lunches, or lazy weekend brunches. Make it Sunday, eat all week—this quiche actually tastes better the next day as the flavors meld together.
⏱️ Quick Stats
🌿 Why This Crustless Ham and Swiss Quiche is Keto & Diabetic-Friendly
Keto-Perfect Macros: At just 3g net carbs with 21g fat and 20g protein, this quiche fits perfectly into ketogenic eating. The high fat content from eggs, cream, and cheese keeps you in ketosis while the protein provides sustained energy without glucose conversion.
Blood Sugar Stability: Traditional quiche crust adds 20-30g of refined carbs that spike glucose fast. By eliminating the crust entirely, we’ve removed the biggest blood sugar culprit while keeping all the flavor. The protein and fat slow digestion, preventing the rapid carb absorption that causes glucose rollercoasters.
Protein Powerhouse: With 20g of complete protein per slice, this quiche keeps you full for hours. Protein helps moderate how quickly any carbohydrates affect blood sugar—and reduces the temptation to snack between meals.
Healthy Fats for Satiety: The combination of eggs, heavy cream, and Swiss cheese provides satisfying fats that promote fullness and help maintain stable glucose levels. On keto, these fats are your fuel source; for diabetics, they slow carbohydrate absorption.
Naturally Gluten-Free: No crust means no flour, no gluten, no problem. This quiche is celiac-safe without any special substitutes or weird textures.
Zero Added Sugars: Just eggs, cream, ham, cheese, and seasonings. No hidden sweeteners that could affect blood sugar unexpectedly.
Traditional Quiche vs. This Crustless Version
| Factor | Traditional | Crustless | Difference |
|---|---|---|---|
| Net Carbs | 25-35g | 3g | -90% fewer |
| Protein | 12-15g | 20g | +40% more |
| Prep Work | Make/blind bake crust | Grease dish, pour, bake | Way easier |
| Soggy Bottom Risk | High | None | Problem solved |
| Gluten | Yes (flour crust) | None | 100% GF |
| Keto-Friendly? | ❌ No | ✅ Yes | — |
| Diabetic-Friendly? | ❌ No | ✅ Yes | — |
Crustless Ham & Swiss Quiche | 3g Carbs, 20g Protein!
Ingredients
Equipment
Method
- Preheat your oven to 350°F (175°C). Generously grease a 9-inch pie dish with butter, making sure to coat the bottom and sides well.
- In a large mixing bowl, crack the 6 eggs. Add the heavy cream, salt, and black pepper.
- Gently whisk the egg mixture for about 20 strokes until just combined and smooth. Avoid over-whisking, which incorporates too much air.
- Pat the diced ham dry with paper towels to remove excess moisture. This prevents a watery quiche.
- Fold the diced ham and shredded Swiss cheese into the egg mixture, distributing evenly throughout.
- Pour the entire mixture into your prepared pie dish, spreading the ham and cheese evenly.
- Carefully transfer to the preheated oven and bake for 35-40 minutes. The quiche is done when the edges are golden and set, and the center has just a slight jiggle (about quarter-sized).
- Remove from oven and let cool for 5-10 minutes before slicing. The quiche will continue to set as it cools.
- MUFFIN TIN OPTION: For individual portions, grease a 12-cup muffin tin and divide the mixture evenly among cups. Bake at 350°F for 20-25 minutes until set and lightly golden.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Chef’s Tips for Perfect Crustless Ham and Swiss Quiche
Pat the Ham Dry: This is the #1 secret to avoiding watery quiche. Ham releases moisture when heated—pat those cubes dry with paper towels before adding to the egg mixture.
Gentle Whisking Only: Over-whisking incorporates too much air, creating a puffy quiche that deflates and gets rubbery. About 20 gentle strokes until smooth is all you need.
The Jiggle Test: Your quiche is done when the edges are golden and set, but the center still has a slight jiggle—about the size of a quarter. It continues cooking as it cools and will firm up perfectly.
Room Temperature Eggs: Cold eggs can curdle when mixed with cream. Let your eggs sit out for 15-20 minutes before starting, or place them in warm water for 5 minutes.
Muffin Tin Option: For perfect portion control and grab-and-go convenience, divide the mixture into a greased 12-cup muffin tin. Bake at 350°F for 20-25 minutes. These freeze beautifully!
Flavor Boosters: Add a pinch of nutmeg or cayenne pepper to the egg mixture for extra depth. Fresh chives, thyme, or a handful of baby spinach take it to the next level without adding carbs.
What to Serve Alongside This Crustless Ham and Swiss Quiche
This crustless ham and Swiss quiche is protein-rich but light on vegetables, so pair it with something fresh and green:
Simple Salads: Mixed greens with olive oil and lemon, cherry tomatoes and cucumber, or a simple arugula salad with shaved parmesan.
Roasted Vegetables: Asparagus, broccoli, or Brussels sprouts all complement the rich, savory quiche without adding significant carbs.
Fresh Fruit: A small serving of berries adds color and freshness. Keep portions modest if watching carbs closely.
Hot Sauce or Salsa: A dollop of sugar-free salsa or your favorite hot sauce adds kick without any carbs.
📦 Storage & Meal Prep
Refrigerator: Store covered for up to 5 days. Honestly, this quiche tastes even better the next day as the flavors meld together. It’s a meal prep champion.
Freezer: Wrap individual slices tightly in plastic wrap, then aluminum foil. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
Reheating Options: Microwave individual slices for 60-90 seconds until warmed through. For better texture, reheat in a 325°F oven for 15 minutes—the oven method keeps the custard silky instead of rubbery.
Muffin Tin Meal Prep: Make a batch of 12 mini quiches on Sunday. Store 5 in the fridge for the work week, freeze the rest. Grab one each morning—breakfast is handled.
Serving Temperature: This quiche is delicious warm, room temperature, or even cold straight from the fridge. Flexibility is part of its meal prep magic.
Serving Suggestions
Serve this crustless ham and swiss quiche warm or at room temperature with a simple side salad dressed in olive oil and lemon. Cherry tomatoes, cucumber, and mixed greens make the perfect light companion. For extra veggies, roast some asparagus or broccoli on the side. A dollop of sugar-free salsa or hot sauce adds a nice kick without any carbs!
Why is my quiche watery?
The most common cause is wet ham. Always pat diced ham dry with paper towels before adding it to the egg mixture. Also make sure you’re not over-whisking (which creates air pockets that release moisture) and that you’re letting the quiche rest before slicing.
Can I use a different cheese?
Absolutely! Gruyère, cheddar, pepper jack, or a blend all work beautifully. Stick to harder, aged cheeses rather than soft ones like brie, which can make the texture too runny.
How do I know when it’s done?
The edges should be golden and set, with the center having just a slight jiggle (about quarter-sized). It will continue to set as it cools. If you overbake until the center is completely firm, you’ll end up with a rubbery texture.
Can I make this vegetarian?
Yes! Replace the ham with sautéed mushrooms, spinach, roasted red peppers, or broccoli. Pat vegetables dry before adding to prevent a watery quiche.
How long does it last in the fridge?
Up to 5 days covered. It actually tastes better the next day as flavors develop. Great for meal prep!
Can I freeze crustless quiche?
Yes! Wrap individual slices in plastic wrap, then foil. Freeze up to 3 months. Thaw overnight in the fridge before reheating.
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Final Thoughts
This crustless ham and swiss quiche proves you don’t need pastry to make incredible quiche. In fact, you might prefer it this way—all the creamy, savory goodness with none of the carb crash.
Make a batch on Sunday and you’ve got grab-and-go protein for the whole week. Your blood sugar stays stable, you stay full for hours, and breakfast (or lunch) is handled.
