9 Healthy Low Carb and High Protein Quiche Recipes

Bacon and Heirloom Tomato Frittata (25g protein| 10g carbs)

Serves 2

Ingredients

• 5 eggs
• 10 basil leaves, chopped
• salt and pepper to taste
• 4 slices bacon, chopped
• 1 red onion, chopped
• 2 tomatoes, heirloom if available, sliced 

Method

1. Preheat oven to 175C. n a small bowl, whisk the eggs together and add the basil and sea salt. Set aside. 
2. Heat a small cast iron pan over medium heat and add the bacon. Cook until the fat renders off, about 5 minutes. Remove the bacon and set aside. Add the onion and cook for 2 to 3 minutes.
3. Add the bacon back to the pan along with the eggs. Cook over medium heat 33g for about 4 to 5 minutes, careful not to disturb the setting egg.
4. Add the tomato slices on top and place in the oven to cook for 20 minutes.
5. Remove from the oven and garnish with extra basil if desired. Let it cool slightly, serve and enjoy! 

Benefits

Bacon and Heirloom Tomato Frittata is high in quality protein, vitamins and minerals such as choline, vitamin C, D, B vitamins and selenium. The perfect lunch or dinner recipe. 

Tomatoes are a major dietary source of lycopene, an antioxidant that helps fight heart disease. 1 medium tomato contains around ¼ of the day’s vitamin C requirements. They are rich in potassium, quercetin and lutein which help protect our eyes.

Eggs are natures perfectly packed nutrient power ball. High in quality protein vitamins and minerals such as choline, vitamin D, B vitamins and selenium.

Basil is a traditional remedy for indigestion, nausea and stomach ache, is anti-inflammatory and high in lutein and zeaxanthin for eye health.

Nutritional value Per serve

• 441 Kcal 
• 25g Protein 
• 33g Fat 
• 10g Carbs 
• 2g Fibre

Healthy Vegetarian Quiche (14g protein| 10g carbs)

Serves: 6
Preparation time: 20 minutes
Cooking time: 45 minutes

Ingredients:

For the crust:

• 1 ½ cups almond flour
• ¼ teaspoon sea salt
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• 1 large egg
• 2 tbsp coconut oil, melted (or olive oil)

For the filling:

• 1 tbsp olive oil
• 1 small onion, diced
• 1 medium capsicum, diced
• 1 small zucchini, diced
• 1 cup baby spinach, chopped
• 4 large eggs
• 1 cup unsweetened almond milk
• ¼ cup feta cheese, crumbled
• ¼ cup grated Parmesan cheese
• Salt and pepper, to taste
• ½ teaspoon dried oregano
• ½ teaspoon dried basil

Method:

1. Preheat your oven to 175°C (350°F). Grease a 22 cm (9-inch) pie dish or quiche pan.
2. In a medium bowl, combine the almond flour, sea salt, garlic powder, and onion powder.
3. Add the egg and melted coconut oil (or olive oil) to the dry ingredients. Mix until a dough forms.
4. Press the dough evenly into the bottom and up the sides of the prepared pie dish. Use a fork to prick the bottom of the crust to prevent it from puffing up.
5. Bake the crust for 10 minutes, or until it starts to turn golden. Remove from the oven and set aside.
6. Heat the olive oil in a large skillet over medium heat. Add the diced onion and capsicum and sauté for 3-4 minutes, until softened.
7. Add the zucchini and cook for another 2 minutes. Stir in the chopped spinach and cook until wilted about 1 minute. Remove from heat.
8. In a large bowl, whisk together the eggs and almond milk. Season with salt, pepper, dried oregano, and dried basil.
9. Stir in the sautéed vegetables and feta cheese. Pour the mixture into the pre-baked crust. Sprinkle the Parmesan cheese on top.
10. Bake in the preheated oven for 30-35 minutes, or until the center is set and the top is golden brown.
11. Remove from the oven and let it cool for 10 minutes before slicing.

Nutritional Information per serving:
Calories: 339
Protein: 14.5g
Carbohydrates: 9.5g
Fat: 28.3g
Fiber: 4g

Benefits:

Capsicum, zucchini, and onions provide a variety of vitamins, minerals, and antioxidants that support immune function and reduce inflammation.

Eggs are packed with essential nutrients, including high-quality protein, vitamins (A, D, E, B12), minerals (iron, selenium), and antioxidants like lutein and zeaxanthin.

Almond flour is a popular alternative to traditional wheat flour that’s low in carbs, packed with nutrients and has a slightly sweeter taste.

 

Crustless Quiche (18g protein| 8g carbs)

Serves: 6
Ingredients:

• 1 cauliflower, steamed and mashed

• Salt and pepper

• 1 cup mozzarella

• 1 small red onion, sautéed

• 1 cup shredded BBQ chicken

• 3 eggs

• 180 ml cream

• 2 tsp Dijon mustard

Method:

1. Preheat oven to 180°C.

2. Spread mashed cauliflower in a baking dish and season with salt and pepper.

3. Sprinkle mozzarella, sautéed red onion, and shredded chicken.

4. Whisk eggs, cream, mustard, salt, and pepper, then pour over chicken.

5. Bake for 30 minutes or until golden.

Macros per serve:

• Calories: 220

• Protein: 18g

• Carbohydrates: 8g

• Fibre: 3g

• Fats: 12g

Health Benefits:

• Contains calcium for bone strength.

• Packed with fibre-rich cauliflower for digestion.

Smoked Salmon & Dill Cheats Quiche (38g protein| 20g carbs)

Serving: 1 

Ingredients

• 1 wholemeal tortilla wrap
• 80g smoked salmon (or preferred protein ie chicken or tofu)
• ¼ small red capsicum, diced
• ½ cup broccoli
• ¼ small red onion, diced
• A bunch of chopped dill
• 3 eggs
• Salt and pepper to taste
• 30-50g mozzarella cheese 

Method

Preheat the oven to 180C.

Place the tortilla in a cake tray, add all the ingredients except cheese. Combine. 

Top with mozzarella cheese. 

Bake at 180C for 15 minutes. 

Macros per serve

Calories 470

Protein 38

Carbs 20

Fat 27

Fibre 4

Health Benefits    

Eggs - 18g complete protein, rich in choline and vitamin D. Supports brain function and satiety.

Smoked Salmon - 18g protein, rich in omega-3s and selenium. Supports heart health and anti-inflammatory pathways.

Mozzarella Cheese - Adds calcium, protein, and savory richness. Can be swapped for part-skim or dairy-free options.

Broccoli - High in fibre, vitamin C, and sulforaphane. Supports detoxification and gut health.

Tortilla Quiche (14g protein| 10g carbs)

serve 2

Ingredients:
•    1 tortilla (GF if required)
•    ½ cup cottage cheese
•    2 eggs
•    1 cup baby spinach
•    ½ cup cherry tomatoes, halved
•    Herbs, salt, and pepper to taste
•    ½ cup mozzarella cheese

Method
1.    Place the tortilla into a baking dish.
2.    In a bowl, whisk together cottage cheese, eggs, and seasonings.
3.    Add spinach and cherry tomatoes, then pour the mixture into the tortilla shell.
4.    Sprinkle mozzarella cheese on top.
5.    Bake at 200°C for 25-30 minutes until set. (air fry at 180 for 10-15mins approx)
6.    Let cool slightly before serving

Macros per serve:
•    Protein: 14.2g
•    Carbs: 10.5g
•    Fibre: 2.3g
•    Fat: 13.1g
Calories per serve: 210

Health Benefits:
•    Gut Health: Cottage cheese supports digestion with probiotics.
•    Muscle Maintenance: High in protein from eggs and cheese.
•    Bone Strength: Contains calcium and vitamin D for bone health.

Zucchini Slice (17g protein| 12g Carbs)

Serve: 6

Ingredients:

• 1 small onion, diced
• 2 bacon slices, diced
• 3-4 small zucchini, grated 
• 1 carrot, grated
• ½ cup of corn kernels
• 1 tbsp chopped parsley
• 100g mozzarella cheese, grated
• ¼ cup cottage cheese (drained)
• 60g feta, crumbled
• 2/3 cup whole flour
• 6 eggs
• 1/4 cup almond milk
• Salt and pepper to taste 

Method:

1. Preheat the oven to 180°C and line a baking dish with baking paper.

2. Place zucchini, onion, carrot, corn, herbs, bacon, cheese and flour into a large bowl and mix. Add feta crumbs. 

3. Whisk the eggs into another bowl with milk, salt and pepper.

4. Add the egg mixture to the vegetable bowl and mix to combine.

5. Pour into the baking dish and bake for 30-35 minutes.

6. Allow to cool slightly and enjoy!

Macros per Serving

• Calories 250 kcal
• Protein 17 g
• Carbs 12g
• Fat 16g
• Fibre 3g

Benefits

Onion, Zucchini, Carrot, Corn provide fibre, vitamins A and C, and antioxidants.

Eggs are a Powerhouse of protein, choline, and healthy fats. 

Parsley is a Source of vitamin K, antioxidants

Chicken and Veggie frittata  (19g protein | 2.5g carbs)

Serves 6 

Ingredients 

• 5 eggs

• 1/4 cup flaxseed meal

• 1⁄2 cup water

• 350g cooked chicken breasts, shredded
• 1 cup of baby spinach
• 1 cup diced, cooked pumpkin
• 1 red capsicum, diced 
• 4 tbsp chopped parsley
• 1 tsp chilli flakes (optional)

Method

Preheat oven to 180C
Whisk the eggs in a large bowl, and add the flax, & herbs. The mixture should be quite thick and gloopy. Add water so that the mixture loosens to a batter. Grease a baking tray well, then add the veggies and shredded chicken & pour egg mixture over. Bake in the oven for 40-45 minutes at 180C (or till the top is browned and a knife comes out clean).

Benefits

Frittata can be a nutritious and versatile dish to use up whatever veg you have leftover in the fridge. It is packed with anti-inflammatory and hormone-balancing ingredients and can be made ahead and frozen for easy grab and go.

Eggs are nature's perfectly packed nutrient power ball. High in quality protein vitamins and minerals such as choline, B vitamins and selenium. They are also an excellent source of vitamin D so will support bone health during this transition. Eggs provide high-quality protein to support muscle mass, which may lean towards decreasing during this time and require extra support.

Spinach is high in calcium and magnesium to support bone health and help reduce stress as well as a great source of vitamin K, crucial for bone metabolism. Dark leafy greens also support liver health and will help move through excess hormones and clear heat.

Nutritional value Per serve 

• 159 Kcal 
• 19g Protein 
• 8g Fat 
• 2.5g Carbs 
• 2g Fibre

Asparagus and Pea Frittata (11g protein | 7g carbs)

Serves 8

Ingredients

• 10 eggs
• ½ cup plain Greek yoghurt
• salt and pepper
• 2 tbsp. olive oil
• 1 red onion, chopped
• 2 cups asparagus, chopped
• 1 cup frozen peas
• 1 cup baby spinach
• ¼ cup feta
• ¼ cup chives, chopped

Method

1. Preheat the oven to 200ºC. In a large bowl, whisk the eggs and the yoghurt together and season with salt and pepper. Set aside.
2. Heat the oil in an oven-safe skillet over medium heat. Add the onions and sauté for three to four minutes, or until softened.
3. Add the asparagus and sauté another one to two minutes.
4. Add the peas and baby spinach, and sauté another one to two minutes, or until the spinach is wilted. Season with salt and pepper.
5. Pour the egg mixture over the vegetables and top with small dollops of cheese.
6. Transfer the skillet to the oven and cook for 15 to 20 minutes, or until the eggs are set.
7. Let sit for five minutes before cutting into wedges. Sprinkle with chives.

Benefits
Asparagus is a great source of inulin which is an insoluble fibre that feeds the good bacteria in your gut and helps keep your bowels regular. If the bugs in your gut are happy and getting the food they need to thrive you will have less bloating and better overall digestion.

Baby spinach is high in fibre, which supports healthy digestion by promoting regular bowel movements.

For some people, this can help prevent constipation, a common cause of bloating. The fibre in spinach acts as a prebiotic, feeding beneficial gut bacteria, which can contribute to a balanced gut microbiome and reduce bloating over time.

Baby spinach also provides nutrients like Vitamin A, Vitamin C, and Vitamin K. It is also low in FODMAPS, which are fermentable sugars that can cause bloating in people with IBS or sensitive digestive systems.

Eggs are a great source of high-quality protein, which is essential for building and repairing tissues, producing enzymes and hormones, and supporting overall growth and development. They contain Vitamin A, which is important for vision and immune function, and Vitamin D, which is crucial for bone health. They also provide essential minerals like Iron and Zinc.

Eggs contain monounsaturated and polyunsaturated fats, which are beneficial for heart health. They also provide a good amount of Vitamin B12, which is essential for red blood cell formation and neurological function.

Many yoghurts contain live probiotic cultures (such as Lactobacillus and Bifidobacterium), which support a healthy gut microbiome. Probiotics can help regulate digestion, reduce gas, and alleviate bloating.

CALORIES + MACRO NUTRIENTS PER SERVE

169 Kcal 

11g Fat 

7g Carbs

2g Fibre

11g Protein 

Vegetarian Frittata  (27g protein | 15g carbs)

Serves 4

INGREDIENTS
• 8 large eggs
• 1/4 cup (60ml) milk (dairy or plant-based)
• 1 tbsp olive oil
• 1 onion, chopped
• 1 red capsicum, diced
• 1 zucchini, diced
• 100g spinach, chopped
• 100g cherry tomatoes, halved
• 100g feta cheese, crumbled (dairy or plant-based alternative)
• Salt and pepper to taste
• Fresh basil, chopped (for garnish)

METHOD
Preheat the oven to 180°C (350°F).
In a large bowl, whisk together the eggs and milk. Season with salt and pepper.
Heat olive oil in an oven-safe skillet over medium heat.

Add the onion and cook until translucent. Add the red capsicum and zucchini, cooking until they begin to soften, about 5 minutes. Stir in the spinach and cook until wilted.

Pour the egg mixture over the vegetables in the skillet. Sprinkle the cherry tomatoes and crumbled feta cheese evenly over the top.

Cook on the stovetop for a few minutes until the edges start to set.
Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is fully set and slightly golden on top. Garnish with fresh basil before serving

CALORIES + MACRO NUTRIENTS

FIBRE 4g
CAL 550
PROTEIN 27g
FAT 42g
CARBS 15g

Benefits

Eggs provide high-quality protein and essential nutrients like choline, supporting brain and muscle health. Spinach is packed with iron, which is crucial for blood health, and vitamins A and K, which support vision and bone health.

Cherry Tomatoes provide lycopene, an antioxidant that supports heart health and has anti-cancer properties, and vitamin C for immune support.

Feta cheese adds calcium and additional protein, supporting bone health.

 

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