Fat is our friend. really! Copy
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Making a classic low-carb quiche

Method
This recipe helps you make a delicious, classic quiche Lorraine, albeit with a low-carb, gluten-free buttery biscuit base.
For an 8 inch (20 cm) quiche or pastry dish, you’ll be first making the pastry and moulding it into the dish (rather than rolling it), before pre-baking it for about 10-12 minutes. You can use 100% almond flour if preferred but I find that the mixture of coconut flour (which is usually also cheaper) adds texture, taste and reduces the omega-6 hit a little.
Note that for a 10 inch (25 cm) dish, you will need to increase the quantities by one half.

Pastry:
  • First mix the 'flour' mix, salt, pepper and baking powder together well with the molten butter before adding in the lightly beaten eggs (by hand or use an electric mixer). 
  • Then put the pastry mixture into your buttered cooking dish or quiche form and gently work it out to the edges before forming solid sides. 
  • Use a knife to even out the top of the pastry at the edges before placing in a 180C oven for 12-15 minutes… your goal is to firm it up and cook the eggs in the pastry, forming a famously buttery-biscuit-base. Don’t let it get too brown at the edges.

​Classic Quiche Mixture 
  • While the quiche pastry is cooking, lightly fry up the chopped bacon or lardons until cooked through but not crispy. 
  • Whisk together the cream, milk and eggs with the salt and pepper… go easy on the salt depending on how salty your bacon is. 
  • Spread the bacon bits evenly over the base of the quiche together with the grated cheese.
  • Then pour the egg mixture over the other ingredients.
  • Bake in the pre-heated oven for 25-30 minutes. If you want to be sure it’s cooked through, insert a knife into the creamy mixture and when it comes out clean, your quiche is ready.
Eating
Best to let it cool for a few minutes before serving and… try not to eat it allat once: your quiche will also taste great cold or re-heated.


​Add a little humour to your quiche baking with the
​buttery biscuit base mix from Swede Mason
Quiche ingredients 
  • 200g pack lardon or chopped streaky bacon
  • 50g hard cheese (Gruyere, Comte or cheddar)
  • 200ml milk
  • 200ml double cream
  • 3 eggs, well beaten
  • Salt, pepper and a pinch of nutmeg

Pastry Ingredients
  • 100 gm molten butter
  • 100 gm almond flour
  • 50 gm coconut flour
  • 1 egg
  • 1/2 tsp salt & baking soda
​Warm to 180C fan assisted oven
  • Add finely chopped chives or spring onions  to taste
Note: Coconut has twice as many carbohydrates but less Omega-6 fat than almond flour; mind you, it still has less than one-third the amount of carbs you'll find in regular flour and it's gluten-free… all things are relative.
Mini pastry-free Quiches?
A great way to enjoy these as an aperitif or light snack is to use a mini-muffin tin and bake bite-size quiches - with no pastry. Spray well with olive oil or avocado so they don't stick and then bake for just 15 minutes. They'll puff up nicely but even when colder (and flatter) they're a delicious to-go snack.
Picture
The rise - and fall, but they're still delicious cold.
Picture
Sammy Pepys was the pseudonym used by James Capon when writing this book. He is not a doctor or a nutritionist. He is concerned and increasingly suspicious of today's conventional wisdom when it comes to diet, health and the lack of progress on tackling growing rates of type-2 diabetes, obesity and related diseases.
Since then, he has advised numerous people about the benefits of low-carb diets and seen their health and energy levels rise. Weight loss is associated with this eating approach (he lost 7 kilos) but feeling good and having more energy is the main driver!
Disclaimer: The information, recipes and results mentioned on this site may not work for everyone. They do not represent medical advice and it is best to discuss any significant dietary changes with your Doctor.
  • Why fat is our friend
    • LCHF - A beginners' guide >
      • Which fats to use? >
        • More on low-fat & sat fat
        • Demon Fat
        • Fatty Facts: Omega 3 & 6
        • Eat fat, don't get fat!
        • How fat became the enemy
        • Fats, oils & LCHF
      • Diabesity & Food to avoid >
        • Resolving the Junk Food Dilemma
        • More on Diabesity
      • Red and processed meats?
      • Exercise to slim?
      • Milk. Low fat or regular?
      • Going low-carb step-by-step
      • LCHF. Who started it?
    • Overweight? Take a low-carb step
    • Wheat ain't what it used to be
    • What is a diet?
    • We are the experiment
    • Calories in equal calories out?
  • Junk Food
  • The book
    • About >
      • Recommended reading
      • Contact
  • LCHF Recipe Index
    • Breads and crackers >
      • Gluten free crispbreads
      • Einkorn Bread
      • Savoury Cheese muffins
    • Basic ingredients >
      • Chicken Stock
      • Wheat substitutes
      • Roux, Bechamel and Souffle
      • Yogurt and cream cheese
      • Make your own Ghee
      • Mayonnaise
    • From Muesli to Granola >
      • Benchmarking commercial brands
      • New York Cheesecake
    • Frying fish
    • Meat ragout >
      • Cottage Pie >
        • Comparisons
      • Chili con Carne
      • Moussaka
      • Meatballs
    • Boeuf Bourgignon
    • Italian Chicken Wrap
    • Country Pate
    • Omelettes
    • Quiche
    • Sides and dips >
      • Bacon, Water Chestnut Crisp
    • Salads >
      • Simply Salad in a Jar
      • Chopped Chicken Salad (spicy)
      • Thai inspired beef salad
      • Salade Nicoise
    • Veggies made interesting >
      • Cauliflower Rice
      • Cauliflower Mash
      • Indian style aubergine mash
      • Zucchini noodles
      • Suspiciously delicious cabbage
      • Tastier Tomatoes
    • Pizza base
    • Desserts >
      • Chia Seed Dessert
      • New York Cheesecake
  • Blog