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
This diabetic-friendly quiche provides excellent blood sugar control with only 3g net carbs per serving. The high protein content (20g) and healthy fats slow digestion and prevent glucose spikes. By eliminating the traditional crust, we've removed 20-30g of refined carbohydrates while maintaining all the satisfying flavors. The eggs provide complete protein and essential nutrients like choline and vitamin D. Swiss cheese adds calcium without significant carbs. This recipe is naturally gluten-free and perfect for keto and low-carb diets. The combination of protein and fat promotes satiety, helping you stay full longer and reducing the temptation to snack between meals. Remember to pair with non-starchy vegetables for a complete, balanced meal.
