Quiche grain free, dairy free. It’s what’s for breakfast!
There’s a quiche, grain free and diary free, in the oven! It’s loaded with veggies and protein. Quiches are so yummy, and yet I rarely take the few minutes to make them. Why, why, why? Ok, I’m human and have a lot going on. You too, right? Just a note to self that the few minutes invested today will save food prep time in the long run, because the leftovers are delicious.
Today’s quiche takes me back about a year, when I was just starting to feel my way out of a personalized elimination diet that I had very willingly undertaken in order to give my gut a break. I was gingerly trying out the addition of eggs, but still off dairy and grains. And I was also gingerly trying out the concept of a protein-rich breakfast, after years of breakfast-skipping. (Sad, but true.) So I wanted something quick and easy, filled with nutrients, no grain or dairy, and appealing. Yep.
Enter, the quiche: grain-free and dairy-free!
I sifted through a bunch of recipes and did some experimenting on my own. Here’s what I came up with.
Ingredients for the grain free quiche crust:
- 2 Tablespoons ground flax plus 6 Tbsps water (or substitute 2 beaten eggs)
- 1 cup almond meal
- 1/2 cup coconut flour
- 1/2 teaspoon sea salt
- 1 Tablespoons melted coconut oil
- 1-2 Tablespoons water
- Optional: a teaspoon or so of dried herbs; your choice
To prepare the crust:
- Preheat your oven to 350°.
- Mix 2 T ground flax and 6 T water in small bowl and set aside, or beat 2 eggs.
- Combine dry ingredients (almond flour, coconut flour, salt, herbs if using) in a medium bowl.
- Add coconut oil, hydrated flax seeds and water; mix until mixture holds together.
- Press into greased / oiled (I used coconut oil) deep 9″ pie pan. Prick crust a few times with the tines of a fork.
- Place in the oven to bake for 15 minutes or so while you prepare the filling.
Ingredients for the dairy free quiche custard:
- 3 beaten eggs
- 2 cups coconut milk, or other alternate milk of your choice
- 1/2 teaspoon sea salt
- Dash of nutmeg
To prepare the custard:
- Break eggs into a medium bowl; beat them with a fork.
- Add remaining ingredients and mix together.
- Set aside.
- Several cups of chopped or diced vegetables. Mix and match as you please: asparagus, artichoke hearts, spinach, dehydrated tomato slices, broccoli, onion, mushrooms, peppers, cauliflower, green beans, eggplant, etc. Just avoid really watery veggies like fresh tomatoes
- A half cup or so of cooked diced meat or fish: chicken, smoked salmon, bacon, crab, summer sausage (gluten and nitrate free, please)
- Notice there is no cheese on this list! Your quiche will be very tasty without it. However if your family finds dairy beneficial, feel free to add a layer of grated or cubed cheese when you assemble your quiche.
Assemble and bake your quiche:
- Once the crust is pre-baked, remove it from the oven.
- Increase your oven temperature to 375°.
- Place cooked meat or fish in an even layer on top of the crust.
- Fill in the pie plate with your choice of chopped / diced veggies.
- Carefully pour custard over the veggies.
- Pop your quiche into the oven and bake for 35 – 40 minutes.
- Find something really interesting to do while it bakes. Guess what I picked?
You’ve got a quiche grain free and dairy free!
Once the allotted time has elapsed, check your custard for doneness with the knife test. Insert a knife into the center of the quiche. If it comes out clean, your custard is set. If there are bits of custardy stuff on the knife, it isn’t quite done yet. Stick the pan back in the oven for another 5 minutes and then test again.
One more thing. Quiche is not just for breakfast! Serve with a side salad for a satisfying lunch or light supper. Refrigerate any leftovers. Reheat the leftovers if you prefer; I usually just eat them cold.