Low carb salmon flourless quiche: When food becomes medicine

Low carb salmon flourless quiche: When food becomes medicine

If you’ve ever wondered what “food as medicine” actually looks like on a plate, this Low Carb Salmon Flourless Quiche is the perfect example.

It’s nourishing, blood-sugar friendly, protein-rich, gut-supportive — and incredibly satisfying. No refined flour. No ultra-processed ingredients. Just real, functional food designed to support women’s health, energy, hormones and long-term wellbeing.

And this is exactly why recipes like this are part of the 1,500+ food-as-medicine recipes inside the Zing Wellbeing app.

Why This Recipe Is Food as Medicine

This quiche isn’t just lower in carbs — it’s strategically designed to support the body systems most women struggle with:

🧠 Blood Sugar & Energy Balance

Swapping refined flour for sweet potato creates a slower-releasing carbohydrate that helps:

  • Reduce blood sugar spikes

  • Prevent energy crashes

  • Support sustainable fat loss

💪 Protein for Muscle, Metabolism & Hormones

With eggs, Greek yoghurt and salmon, this recipe delivers quality protein to:

  • Support lean muscle (critical for women 35+)

  • Improve satiety and appetite control

  • Assist hormone production and repair

🦠 Gut Health & Digestion

Fibre from sweet potato, peas and spinach feeds beneficial gut bacteria, supporting:

  • Regular digestion

  • Reduced bloating

  • Better nutrient absorption

🧬 Anti-Inflammatory Fats

Salmon and olive oil provide omega-3 and monounsaturated fats, shown to:

  • Reduce inflammation

  • Support brain health

  • Assist hormone signalling

This is real nourishment, not diet food.

Low Carb Salmon Flourless Quiche Recipe

Serves: 6

Ingredients

  • 1 large sweet potato, thinly sliced

  • 2 tsp extra virgin olive oil

  • 30g grated parmesan cheese

  • 4 medium eggs

  • ¼ tsp paprika

  • ½ tsp garlic powder

  • 50g Greek yoghurt

  • 40g frozen peas

  • 40g fresh spinach

  • 100g smoked salmon, chopped
    (Vegetarian swap: tofu or preferred protein)

  • Salt & pepper to taste

Method

  1. Preheat oven to 170°C.

  2. Line a round baking pan with parchment paper.

  3. Sprinkle half the parmesan over the base and layer sweet potato slices to form a crust.

  4. In a bowl, whisk eggs, olive oil, Greek yoghurt, garlic powder, paprika, salt and pepper.

  5. Fold through salmon, peas and spinach.

  6. Pour mixture over the sweet potato base and spread evenly.

  7. Bake for 25–30 minutes, until lightly golden on top.

  8. Cool for 10 minutes before slicing and serving.

Macros Per Serve (Approx.)

  • Calories: 205

  • Protein: 15g

  • Carbohydrates: 14g

  • Fat: 11g

  • Fibre: 3g

Balanced. Satisfying. Blood-sugar friendly.

Why Recipes Like This Live Inside the Zing Wellbeing App

At Zing Wellbeing, we don’t believe in restriction — we believe in education, nourishment and sustainability.

Inside the app you’ll find:

  • 1,500+ food-as-medicine recipes like this

  • Meal plans for gut health, hormones, weight loss, anti-inflammatory eating & menopause

  • High-protein, family-friendly, low-carb and flexible options

  • Recipes designed to work with your body, not punish it

This quiche is just one example of how simple ingredient swaps can dramatically change how you feel — more energy, better digestion, improved mood and sustainable results.

Join the app and program here

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