“Deliciously rich and packed with flavour, this asparagus and cheese quiche is an excellent option. I couldn’t have packed more rich cheese into it if I wanted to! I would also advise that you allow the quiche to cool completely before slicing and serving. Its delicious warm, but it cuts better when cooled (you can always heat the slices afterwards). If you choose to make a ‘crustless’ quiche, leave out the entire almond flour base and simply cook the rest of the recipe in a greased, lined tart dish as the recipe indicates.” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on Asparagus and Four Cheese Quiche…
The keto diet has revolutionized the way we think about healthy eating, allowing us to relish delicious foods while maintaining a low carbohydrate intake.
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The almond flour base is the cornerstone of this keto quiche. It’s a low-carb, high-fat alternative to traditional pastry crusts, providing a rich flavour and crisp texture. It also offers a dose of healthy fats and essential vitamins, making it an ideal choice for keto enthusiasts.
The star ingredient, asparagus, is not only low in carbs but also packed with vitamins, minerals, and fibre. It adds a fresh, crisp texture and a mildly bitter undertone, balancing the richness of the cheesy filling. Speaking of the filling, the combination of eggs, heavy cream, and a generous amount of cheese creates a luscious, velvety mixture.
This dish proves that keto eating can be both healthy and indulgent, showcasing the incredible versatility of low-carb ingredients in crafting delightful culinary creations.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this Asparagus and Cheese Quiche, as well as all the Light Meals on Fats of Life®.
Asparagus & Four-Cheese Quiche
Per serving
Ingredients
For the crust
- 130 g (4.6 oz) almond flour
- 130 g (4.6 oz) extra-fine almond flour
- 40 g (1.4 oz) Parmesan cheese, finely grated
- salt
- 120 g (4.2 oz) unsalted butter, melted
For the filling
- 4 eggs
- 1 tsp mustard powder
- 1 tsp baking powder
- salt
- 250 g (8.8 oz) double cream
- 40 g (1.4 oz) Gruyere cheese, finely grated
- 40 g (1.4 oz) mild, full-fat Gouda cheese, finely grated
- 40 g (1.4 oz) extra-strong, full-fat Cheddar cheese, finely grated
- 200 g (7.1 oz) fine asparagus
Instructions
- Preheat the oven to 180°C (fan oven). This is 200°C for conventional ovens (or 400°F / gas mark 6).
- Combine the almond flour, extra-fine almond flour, salt and finely grated Parmesan cheese in a bowl. Pour in the melted butter and mix well to combine.
- The mixture will resemble course breadcrumbs. Tip the mixture into a large well-greased pie dish (I always line the base with parchment too) and use a spatula to spread it out as evenly as you can, moving a lot of the mixture to the sides.
- Use clean hands to compress the mixture down into an even layer at the bottom, as well as up the sides of the dish until you have a smooth, compact later all over.
- Bake in the oven for 10 minutes, then remove and set aside. Do not turn the oven off.
- In the meantime, whisk the eggs very well in a large bowl, adding in the mustard powder, baking powder and a little salt. Stir in the grated Gruyere, Gouda and Cheddar cheese. Set aside.
- Snap off the hard, woody ends of the asparagus and (unlike what I have done in the pictures) I advise you cut them into smaller pieces - it makes for easier slicing later.
- Place the asparagus into the tart case and pour over the creamy egg cheese mixture. Try and ensure that the cheese is evenly distributed.
- Place the tart tin onto a baking tray (in case any mixture bubbles over) and bake in the oven for 15 minutes.
- After 15 minutes, rotate the tray (my own personal habit, its not necessary) and reduce the oven to 140°C (fan oven). This is 160°C for conventional ovens (or 325°F / gas mark 3). Cook on this lower heat for another 18-20 minutes. (The reduced temperature will ensure the mixture cooks through sufficiently without burning the eggs or crust.)
- The mixture should not wobble in the centre and be fairly firm. Remove and allow to cool for at least an hour before slicing and serving.
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per sliceCalories 585Kcal / 2448kJ
Fat 56g
Carbohydrates 3.5g
Protein 18g
Allergens
Almonds
Mustard
Eggs
Milk
Sulphites
See all the Light Meal ideas on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
1 Comment
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx