It’s not always easy to find time to cook. Bake an egg and cheese quiche on the weekend to have easy egg fast friendly meals during the week.
I decided to extend my egg fast one more week. It’s really been helping me cut back on what I eat. I’m also finding that I don’t crave sweets as much as before.
To make things easy for me during the work week, I baked up an easy egg and cheese quiche over the weekend. It should get me through the first few days.
One of the things I love about egg fast meals is that you only need three basic ingredients. You only need plenty of eggs, cheese, and butter or oil.
For the healthy fat, I typically use either butter or avocado oil. And, I use both salted and unsalted butter.
My favorite egg fast meal is to just fry up a cheese omelette in a buttered pan. I find that it tastes even better when I brown up the butter first. It’s a quick and easy meal that I often make when I get home from work.
I’m hoping to make another batch of egg fast cloud bread this week. They are perfect for a quick snack. I also like to make egg salad sandwiches with them.
You can use any cheese in this egg and cheese quiche. I used a whole 8 ounce block of cheddar cheese.
It’s best to grate the cheese yourself. This is because pre-shredded cheese contains anti-caking powder that’s usually high carb.
I used a food processor to grate the cheese, but a box or hand grater will do. I used the food processor to blend up the egg mix too. If you don’t have a food processor, you can just use a blender or hand mixer.
I used a dozen eggs to make this egg and cheese quiche. I got the idea of making an egg fast quiche from Amanda at My Tootie Foodie. She topped her quiche off with a bacon hollandaise sauce to make it egg fast friendly.
My low carb quiche is made to be egg fast friendly so you won’t need to add anything to it. It’s got the perfect ratio of eggs, fat, and optional cheese.
If you’re interested in doing an egg fast, I am planning one more post at the end of the week that should help you get started. When I finish up this last week, I’m probably going to continue to egg fast every other day.
I’ve been doing really well keeping my eating under control so I don’t want jump back into regular low carb high fat eating to quickly. One thing I do need to do is up my fat a bit more and cut back on sweets.
As mentioned in my previous post, I have a feeling that low carb sweets are making me gain weight.
There really isn’t a need to eat sweet foods once you become fully keto adapted. However, I do enjoy them so I don’t think I’ll give them up completely.
Do you eat a lot of low carb sweet treats? Have you found that they make you hungrier? Would you be able to give up sweet foods for good?
Low Carb Keto Egg and Cheese Quiche
Egg and Cheese Quiche
Ingredients
- 8 ounces cheddar cheese grated and divided
- 12 large eggs
- 4 ounces cream cheese softened
- 12 tablespoons butter melted (I used unsalted)
- salt and pepper to taste optional
Instructions
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Dump all but about a half cup of the cheese into a 9.5-inch pie pan.
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Add eggs and cream cheese to a food processor or blender.
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Process eggs and cream while slowly pouring in melted butter.
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Pour egg mixture over cheese in pie pan.
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Sprinkle reserved grated cheese over top.
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Bake at 325°F for about 45 minutes or until outside is set and middle is only a little jiggly.
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Remove from oven and cool on rack for a few minutes before slicing.
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Store leftovers in refrigerator for up to a week or freezer for longer storage.
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Timea Turai says
I loved it so much when I had my egg fast, so we having it for lunch today….as I’m not fasting I added some extra bits….like some ham, capsicum, minced garlic, onion, chives….we will see what family thinks….if they don’t like it, more for me 😀
Chrystal Nelson says
I made this quiche for my first attempt at an egg fast.. Day two and going strong. I could honestly eat this for every meal! Had to cook it a bit longer than stated, likely because I live at a high altitude, but it turned out absolutely perfect! This will definitely become a regular recipe in our house! 😊
Ramona says
I made this tonite and like some others, had ALOT of butter in the middle. It was very browned and looked done when I took it out but after sitting a couple of minutes, there is more butter/eggs in the middle that didn’t cook. So disappointed! put it back in the oven but don’t think it will help at this point.
Lisa says
Once in the fridge, the butter will harden. You could cut back the butter, but the ratio won’t be right for an egg fast. Ovens do vary so you may need to turn the temperature down to get yours to set properly.
Ebony says
WOW!!!!! There are some really great Egg Fast recipes out there, and I’ve tried my fair share of them. This one, however, outshines them all. Lisa, you truly have outdone yourself with this delicious recipe. Thank you for all of your hard work and effort!!!! I followed the recipe to the letter and had no problems whatsoever with the mixture separating. Rather than a food processor, I opted for my Nutribullet, and everything easily emulsified. The bake time was the only difference. My quiche took almost an hour and a half to cook, as I have a fan oven that runs hot. I chose to err on the side of caution, baking it at only 140° Celsius/310-12° Fahrenheit approximately.
One review described the texture as fluffy. I wholeheartedly agree. Still, there is so much more! This quiche is silky, buttery, smooth goodness in a 9.5 inch pie plate! The bottom layer of cheese provides sufficient substance to the entire dish, balancing out the lighter egg texture. The top later of cheese adds a flaky texture that beautifully complements the bottom and middle layers. Honestly, this was an absolute joyful experience, and I will most certainly make this over and again, Egg Fast or no.
The weather here in England has been very windy and bleak today, but this recipe has been the bright spot.
Again, thank you so very much for this amazing recipe, Lisa:-). You have a true gift. Thank you for sharing it with the world!
Lisa says
Thanks for providing all the details! You described this quiche perfectly. 🙂
Mary says
Hi Lisa!
I love your recipes so much! Do you think it would be ok to add a couple of BPCs to the egg fast?
I am a diehard coffee fan. I would use 1 Tbsp. MCT or coconut oil & 1 Tbsp. Butter. (I would give up cream for my egg fast. :(haha). Thank you for your opinion. I just want to cut back before Christmas, and eat more healthfully. TY so much!!! :))
Lisa says
Most people do add high fat coffee to their egg fasts.
Mike Peters says
Hi Lisa – thanks for the recipe, and for the tip on grating your own cheese. I went Paleo in Dec 2015, reversed diabetes and dropped 50+ pounds, but I have spent pretty much all of 2017 on a plateau. My health is still getting better, but my weight has plateaued. Some of the comments you make here mirror my experience; snacking… too many carbs from the `healthy’ chocolates. I learned about the Keto Egg Fast about a week ago and have now been on it for almost 5 full days. I’ve had significant weight loss but I realize that much of that is temporary, but I HAVE noticed the cessation of cravings.
I am using Ketostix to measure Ketones and I think I am further into ketosis that I have ever been, even with some of my block fasts. I have known about keto for a long time, but was never sure how well I could adapt to such extreme carb restrictions. The Egg Fast has helped me to find a fairly easy path to that, and your comment about alternating on the Egg Fast is an interesting idea.
I still have at least 50 pounds to lose, and I was hopeful this dip into Keto would give me some new strategies… My big worry with the Keto Egg Fast is that many of the YouTube resources I have discovered over the last two years (experts I have come to rely on) do not speak much to this protocol. There are a lot of posts from overweight people who, like me, still need to drop serious weight, but their videos are documenting a few days worth of experience and really do not give much insight into RESULTS.
While I have not really missed my normal snacks, I do realize that I really DO miss the salads & veggies; I miss the fiber in my diet and I am sure I am missing a lot of the micronutrients…. even better reason to consider your approach of every other day egg-fasting.
I am already starting to get tired of my omelets, so I will be making your quiche this afternoon – this will help in two areas – it will give me some variety, and it will allow me to pre-cook some of the meals (when I first went paleo, I found it difficult to adjust to all the required kitchen time, until I discovered intermittent fasting)
Sorry for the long comment, but I do have a couple of questions for you:
1) In the research I have done on keto egg fast recipes, I do not see much reference to heavy whipping cream. I love using this with eggs and it has no carbs – is there any reason on the egg fast to avoid it?
2) my absolute favorite way to eat eggs is to cook them over easy…. but to enjoy them that way, I need toast. In 2+ years of paleo, I have never found a way to enjoy my over easy-eggs without the toasted bread companion. So, I eat more omeletes and more scrambled eggs, and I really miss my over-easy fried eggs. Any advice?
Lisa says
I’d stay away from heavy cream as it is known to stall weight loss. As for the toast, I find a toasted minute muffin to be a good replacement.
Geno says
No way this fits in a 9” pan. I am using a significantly larger dish and it’s still 3+” thick. 45 minutes at 325 And the center is still completely liquid. Dropping the temp to 275 and checking every 10 minutes in hopes of keeping the top from burning before the middle is cooked. Recipe gets a C- from my experience.
Lisa says
The instructions state to pour into a 9.5-inch pie pan which is what’s shown in the photos.
Andrea says
I only had a 9” pie pan, so I pulled out and scrambled 1/2 C of the mixture… that seemed to help
Anna says
I used a 9.5 inch pie pan and it fit perfectly! I dis jave to cook it an additional 5 min. But the recipe did say… Or until done. Looks beautiful.
charian says
Please tell me how this would be eaten during an egg fast? 1 serving is how many eggs? How many servings can I eat in a day? Thank you. Just trying to simplify for my preparation.
Lisa says
Each serving is about 1.5 eggs. I like to eat this for breakfast or snack. It also makes a good lunch and is very filling.
Eekey says
very unhealthy. Where is the veg? Just look at the amount of fat, sodium laden cheese, and cholesterol. In no way can this be good for you.
Please run, don ‘t walk, to your nearest nutritionist and learn about exercise and healthy dietary habits. Geepers creepers
Lisa says
This recipe is for a high fat low carb short term meal plan called an egg fast. It’s not meant to be a long term plan as there are few vegetables eaten due to the strict carb requirements.
Naki says
Eekey, please work on your reading comprehension skills. Or did you even bother reading the post? I’m betting you didn’t. This is a recipe for an EGG FAST ie short term, not a permanent method of eating. Get off your high horse.
SoTiredOfParrots says
Oh hush you have ZERO idea what you are talking about!!! Uneducated people like you need to get a clue and stop repeating outdated “facts” like an inept parrot. Your limited thinking makes you a useless addition to this convo – obtuse people have no place talking about nutrition and obviously don’t understand real science and what it has and hasn’t proven. Why don’t you bugger off to a vegan site and bother them with your stone age nutritional “facts”??
Gina says
You should research Keto and other low carb ways of eating before posting your antiquated dieting drivel. Low carb diets have been shown to stave off a variety of modern day ailments, including type II diabetes, high triglycerides, fatty liver disease, epilepsy, migraine headaches, and a slew of others. The food pyramid is a lie, and directly correlates with the increasingly obese in our nation, and other developing countries… Sheesh. Cholesterol is necessary for the building of strong cells. Sodium is needed when eating a low carb diet, as your body releases much more of it in a ketogenic state. Eating fat does not make you fat. Whole civilizations exist on nothing but whale blubber for months at a time.
Erin says
Please look into the ketogenic way of life and why it works. This way of eating for my husband and I as lost us over 300 pounds in 13 months and I am no longer diabetic and I no longer have high blood pressure or acid reflux and I not only now love to run. I also bike and liftcweight and can run up a flight of steps without getting out of breath. I felt the same way you did until I learned. The truth. Please look into it. Reddit is a good source of info. Not just success stories but also documented studies. I’m living proof. So is my husband and nephew and now my niece and her husband.
Anu says
I’m not on an egg fast but this sounds SO totally up my street, cannot wait! :-))) I’ve read the comments from some of the others about butter pooling in the middle though, and I’m afraid of this happening to me too, so could you please please let me know how much the 12 tbsp of butter comes to in terms of weight? I use British cup and spoon measurements so I always try and bake using weights rather than cup measures since cup sizes can vary so much internationally. Thank you!
Lisa says
It’s about 170 grams.
Debra says
I made this today and it is delish! No standing oil issues like some mention. I let eggs and cream cheese come to room temp. Melted butter and slowly drizzled it in the food processor with the blended eggs and cream cheese. I thought maybe if everything was the same temp it would incorporate better. I took a pic to show how it looked but can’t figure out a way to put it here. VERY good recipe. A little different texture than a quiche. Fluffier. Thank you for the recipe! Anytime I see a recipe and it shows it is from Low Carb Yum I know it will be a good one to try because it will work and it will be good.
Lisa says
Thanks so much Debra! It’s my favorite egg fast meal.
Cortney says
Hi. So if you eat 1 slice it counts as 1 egg and 1 fat or is it 2:2?
Lisa says
It would be a little more than 1 egg and 1 fat as there are 12 eggs in the quiche. The ratio is still 1:1.
Dee says
Mine is in the oven now. I am not on an egg fast. We just have a lot of eggs to use up and one of my daughters wanted me to make quiche. I wanted some ham and broccoli in it, so we chopped up some sliced ham and steamed a 1# bag of cut broccoli and added them on top of the cheese. After all that, I added the quiche mixture (1 recipe) to my 2 pie pans. One recipe was just enough to fill both pans. I’ve never made a quiche that turned out well (probably because I keep changing the recipe, lol), so we shall see how it turns out. I love how super simple this recipe is, so I hope it turns out and my family likes it. Thank you. ❤
Lisa says
Hope you guys loved it as much as I do!
Pariss says
This quiche is amazing! I’m currently on day 3 of an egg fast and have eaten this for 3 of my meals now, it’s delicious! Thank you for the recipe.
Lisa says
You’re welcome Pariss! This is my go to recipe for meal prep when going on an egg fast.
janna debruler says
Yum! great recipe ~ simple yet delicious. I added in different cheeses myself. turned out great.
Thanks for the information.
Lisa says
Glad it worked out for you!
Mignon Elion says
This quiche was delicious. Tried it last week. It was even kid approved! Thank you for sharing this with us.
Lisa says
Kids love cheese!
Leen Neuman says
Made it today and it’s awesome! Thank you for posting!
Lisa says
Glad it was a hit for you Leen!
Angela Ausborn says
I just made the quiche. It looks so good! I will be eating it tomorrow. I have been on an egg fast for three days now. I’m down 3 pounds! Excited to continue the journey. Thanks for sharing!
Lisa says
Congrats on the weight loss. Just be careful when transitioning back so you don’t gain too much back.
Elna says
It sounds so easy and tasteful, but what do you do when you are allergic to the protein in the egg white? Very frustrating!!!!!!
Lisa says
You’d be better off with Fat Fast recipes that don’t have eggs. Or do just yolks if that’s ok.
Monica says
Elna, i am not sure how it would work for you but some people that cannot tolerate or are allergic to eggs can eat duck eggs with no problem. good luck!
Shirley says
I just love, this. My weight has stalled, so I started the egg fast today.. Started the low carb, 3 weeks ago and has lost only 3 lbs. Today in total I had 6 eggs. 2 for breakfast with mayo, and 4 for dinner with mayo. Tomorrow, I am going to make the Oopsies Bread. Am I able to eat this doing my 3 day egg fast, or just wait after 3 days to start eating them? Also you can add cheese, to the 3 day egg fast?
Lisa says
You can eat all that on an egg fast. The general rules are a tablespoon of fat with each egg and optional ounce of cheese. Oopsie rolls can fit into an egg fast. Just don’t add extras that add more than a carb at your meal.
LB says
How long can you be on the egg fast diet or can it be a regular lifestyle even once you have reached your goal weight?
Lisa says
I don’t think there is a limit. Some people have gone a month or more.
Laci says
I made this but there it literally a pool of melted butter in the middle. I measured 12 tablespoons of butter (stick kind so one and a half sticks) and melted it then put it in as instructed. Was I supposed to melt butter then measure of 12 tbsp of melted butter?? Does that make a difference? Mine doesn’t look like yours at all. It’s not jiggly and a knife comes out clean so the eggs are cooked there’s just a literal pool of butter on top in the middle.
Lisa says
I melted and then blended the butter in. It was buttery, but didn’t pool up.
JT says
It happened to mine, too!
Lisa says
Me too! Ran over on my oven floor. Smoky mess. Too much butter?
Lisa says
Pan may have been too small, but the butter does tend to come out during baking. I’d put a pan under it or use a bigger baking pan.
Claire says
Low carb sweet treats always stall my weight loss! I’m finding they’re just as bad as the real thing for me!!
Can’t wait to try this quiche! I’m starting my second egg fast tomorrow, followed by Induction Atkins. It worked for me last time. Fingers crossed!
Lisa says
Good luck with the egg fast Claire! They always help me.
Heather says
All I can think is that would be good with bacon
Lisa says
It would be, if bacon were allowed on an egg fast. Maybe I’ll try it when I do a fat fast.
Fran says
Do you have suggestions on how to bake this in 12 silicone muffin cups?
Lisa says
You can just divide it between the cups and cook at a shorter time. You’d have to watch to determine when done.
Joann says
I made this recipe exactly by the instructions. Exactly. It turned out to what looks like a cup of butter just sitting in the middle of a cruseless quiche. very disappointed. Not a cheap dish.
Lisa says
Oven temps can vary a bit. It sounds like it yours wasn’t completely done. It should jiggle a little in middle but it should be cooked throughout.
Laci says
Mine did that too 🙁 I triple checked the butter and have 12 tbsp of melted butter in there. Perhaps the tbsp have to be measured after its melted? I’m not sure if melting it affects the volume?
Gayle Reinsma says
Must try! Where would the recipe for the egg fast cloud bread be located?
Lisa says
I use the recipe at https://lowcarbyum.com/egg-fast-cloud-bread-oopsie-rolls/
Karen says
Thank you so much for sharing this recipe. I am watching it bake in the oven as I type 🙂 DH and I are having for dinner with salad tonight and then lunches/dinner for the next 3 days. Really looking forward to it. It smells divine.
You asked about giving up sugar for good. Well, I gave up all sugar and artificial sweeteners for Lent this year, just to see, but it coincided with starting eating LCHF so seemed pretty easy to do. Since then, I have gone “off track” twice, both times made me pretty sick and took 4 days to get back into ketosis and feel “normal”. Since then, I haven’t bothered and so have never made any of the low carb desserts as I, like you, don’t feel they are necessary if one is listening to one’s body which should be full from the main course.
I love eating this way. It really suits me and I could never eat any other way again. I am 54yrs old and, for most of my life I have struggled with eating and weight issues, being diagnosed with PCOS, T2 Diabetes, Metabolic Syndrome and Binge Eating Disorder. I have also spent most of my life thinking about food 24/7. LCHF has stopped all of this. I don’t think about food – I don’t really CARE about food! I have reversed the diabetes, my cholesterol has gone down without meds, and I have lost a stone (14lbs) which brings the total weight loss from my heaviest to 6st 10lbs (94lbs) – most of it years of struggling on a High Carb Low Fat diet. The weight is not dropping off but I feel incredible. I have so much energy that I go walking every day. I cannot praise it enough.
Thank you again for sharing recipes that stop me from living on the same things all the time lol
Lisa says
Enjoy the quiche! I’ve cut out sweets significantly, but still have a regular treat. I have gone several days without and really should make sweets only for occasional rewards. I only use half as much sweetener as I used to.
Karen says
Thanks again Lisa. The quiche is awesome and definitely a keeper!
Congratulations on reducing your sweets and sweetener 🙂 I read some articles that show that sweetener fools your body into thinking it is sugar and so can produce similar responses within the body…hence why I stopped 🙁
Please, please, please Lisa, reward yourself with clothes, with a manicure, with a pair of earrings, a lipstick…anything but food. Through therapy I have worked so hard on this, it’s such a common thing that we do 🙁 There was such a big issue there for me with this one, which enabled me to keep self-sabotaging with those food rewards <3 It is challenging to change this almost ingrained behaviour but it is well worth overcoming xx
Paula Moon says
This quiche is delicious! Thank you so much for sharing!
Lisa says
Glad you liked it Paula! 🙂
Stacia says
How many carbs. Do you list on recipe and I missed it?
Lisa says
It’s at the top right of the recipe card. 1.3g per slice for 1/6 of total recipe.
Jenna says
It says 8 servings @ 1.3 carb. Which is correct?
Lisa says
It’s 1.3g carbs per slice if you cut the quiche into 8 slices.
Christina says
How many “slices” do you eat per serving?
Lisa says
I eat 1/6 of the quiche per serving. It’s very filling.
Bunny says
Do you need to grease the pie pan at all?
Lisa says
There’s enough butter in this that it isn’t needed. It comes right out.
Eileen Jinks says
Does this recipe really use TWELVE tablespoons of butter it is that typo?
Lisa says
No typo. A fat fast should consume each egg with a tablespoon of fat. It’s a low carb HIGH FAT diet.
Brandy says
I am interested in doing an egg fast. Can you give me some information and do’s & dont’s?
Lisa says
You’ll want to eat a minimum of six eggs a day and have about a tablespoon of fat with each egg. I usually use butter, coconut oil, or avocado oil for the fat. You can also have up to an ounce of cheese per egg. Other food and seasonings can be used, but it’s best to keep them under 1 gram carb per serving. I hope to write up some more on egg fasting soon. If you want to try it, I recommend joining an egg fast Facebook group for support and ideas.