Soufflé Quiche / Keto / Low Carb / Gluten Free

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SOUFLLE QUICHE – Keto, Low Carb, Gluten Free

It was last winter. I felt like making a quiche. Because I love trying something different or what, a good idea just came across my mind. So, I separated eggs, beat the egg whites, added to the egg yolk mixture and then pour that sauce into a crust. The result? Crispy on the outside and creamy on the inside! It turned out to be a very light quiche!

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Since then, I’ve always been making quiches this way. Just love the texture. When you run a knife across the surface, you can hear this crispy yet fluffy sound (hard to explain!).

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Soufflé Quiche / Keto / Low Carb / Gluten Free / Nut Free

Prep Time 25 minutes
Cook Time 55 minutes
Total Time 1 hour 20 minutes
Servings 6 pieces
Calories 647 kcal
Author Miyuki

Ingredients

Crust

  • 2 cups Almond Flour (200 - 220 g)
  • 1/4 tsp Salt
  • 2.5 oz Melted Butter (Unsalted) (70 g)

Filling

  • 10.5 oz Diced Chicken (Thigh or Breast) (300 g) (I used thigh with skin)
  • 1 cup Chopped Fresh Broccoli (3 oz / 90 g)
  • 1 tsp Salt
  • 1/4 tsp Black Pepper

Sauce

  • 4 tbsp Parmesan Cheese Powder
  • 3 Eggs, Separated
  • 1/2 cup Heavy Cream (120 cc)
  • 1/2 cup Shredded Mozzarella Cheese (55 g)
  • 3 tbsp Mayonnaise
  • 1 tsp Salt
  • 1/4 tsp Black Pepper

Topping

  • 1/2 tsp Parsley

Instructions

Crust

  1. Preheat the oven to 180 C / 350 F. Grease an 9 inch tart pan and transfer to the fridge.

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  2. Combine all the ingredients in a bowl. Mix well until a soft dough forms.

  3. Press evenly into the bottom and up the sides of the cooled tart pan.

  4. Prick all over with a fork.
  5. Bake for about 12 minutes.

  6. Let cool.

Filling

  1. Heat a frying pan on the stove top over medium-high heat and add one tablespoon of coconut oil / butter.

  2. Add the chicken into the pan. When almost cooked, add the broccoli and season with the salt and black pepper.
  3. When cooked, set aside to cool.

Assembly

  1. Preheat the oven to 180 C / 350 F.
  2. Sprinkle the parmesan cheese powder over the bottom of the crust.
  3. Spread the filling evenly over the crust.

  4. In a large bowl, beat the egg whites and a pinch of salt until stiff peaks form. (A little bit of over-whipping is totally fine.)

  5. In a separate bowl, whisk well the egg yolks, heavy cream, mayonnaise, salt and black pepper.
  6. Fold the egg whites into the egg yolk mixture in three parts. (It's definitely okay to have lumps left if any!)

  7. Quickly pour 1/3 of the sauce over the filling.

  8. Spread the shredded mozzarella cheese evenly over the sauce.

  9. Pour the remaining sauce on top.

  10. Bake for about 35 - 40 minutes until golden brown.

  11. Sprinkle the parsley on top and serve!

Recipe Notes

- 1/6 Piece (with Chicken Thigh with Skin):

Calories 647 kcal, Protein 27.3 g, Total Fat 56.2 g, Total Carbohydrates 7.7 g, Dietary Fiber 4.7 g, Sugar 2.7 g

- 1/8 Piece (with Chicken Thigh with Skin):

Calories 485 kcal, Protein 20.5 g, Total Fat 42.1 g, Total Carbohydrates 10.3 g, Dietary Fiber 3.5 g, Sugar 2.1 g

 

- Nut Free Coconut Flour Crust:

3/4 cup Coconut Flour (80 g), 1/4 tsp Salt, 2 Eggs, 1/3 cup Melted Coconut Oil (Measure Melted) (2.5 oz / 70 g)

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