Keto Chicken and Mushroom Quiche Recipe: A Crustless Low-Carb Bake for Any Meal

What is a keto quiche? A keto quiche skips the pastry crust and bakes a rich egg, cream, and cheese custard with savoury fillings like chicken and mushrooms. Approximately 5g net carbs per slice — and the crustless version is genuinely better than the original because you get more filling.

Why Crustless Quiche Is a Keto Meal-Prep Hero

One quiche dish produces 6–8 slices that refrigerate for 4 days, reheat in 2 minutes, and work equally well for breakfast, lunch, or dinner. The pastry crust in traditional quiche adds 15–20g net carbs per slice — removing it saves the carbs without sacrificing any of the flavour.

Ingredients You Will Need

• 300g cooked chicken, shredded or diced
• 200g mushrooms, sliced and sautéed until golden and dry
• 5 large eggs
• 200ml heavy cream
• 100g cheddar or gruyère, grated
• ½ onion, softened in butter
• 2 cloves garlic, minced
• 1 tsp dried thyme or tarragon
• Salt, pepper, and a pinch of nutmeg

How to Make Keto Chicken Mushroom Quiche

1. Preheat oven to 180°C (350°F). Grease a 23cm pie or quiche dish generously.
2. Sauté: Soften onion in butter 5 mins. Add garlic and sautéed mushrooms, cook 2 more minutes. Season with thyme, salt, pepper.
3. Make custard: Whisk eggs, cream, salt, pepper, and nutmeg. Stir in half the cheese.
4. Assemble: Scatter chicken and mushroom mix across the dish. Pour custard over. Top with remaining cheese.
5. Bake: 35–40 minutes until set at edges with a very slight wobble in the centre.
6. Rest 10 minutes before slicing — the custard finishes setting as it cools.

Critical Tips

• Sauté mushrooms until completely dry — raw or wet mushrooms prevent the custard from setting properly.
• Don’t overbake — a slight wobble at the centre is correct at the oven door.
• A pinch of nutmeg in the custard is the French technique that rounds the flavour beautifully.

Frequently Asked Questions

Is quiche keto-friendly? Crustless quiche is highly keto-compatible — under 5g net carbs per slice. Traditional quiche with pastry adds 15–20g net carbs per slice.

How long does keto quiche keep? Up to 4 days refrigerated. Reheat slices in microwave 90 seconds or oven at 160°C for 8–10 minutes.

Key Takeaways

• Removing the crust saves 15–20g net carbs per slice.
• Sauté mushrooms dry before adding to custard.
• Slight wobble in centre at oven door = perfectly baked.
• 6–8 slices, keeps 4 days — ideal batch-cook.
• Under 5g net carbs per slice.

Make it Sunday, eat well Monday through Thursday — this keto quiche is the most efficient meal-prep you’ll do all week.

Nutrition Per Slice (Approximate — 6 slices)

Calories: ~350 | Protein: ~28g | Net Carbs: ~5g | Fat: ~25g