What dish is a hit for breakfast, lunch, or brunch? Quiche, of course! And our Smoked Salmon and Spinach Quiche is not just any quiche. It’s packed with fresh veggies and luscious smoked salmon and none of the stuff you don’t want like a carb-filled crust. This quiche makes a lovely centerpiece for any brunch, especially around the holidays. Quiche is a great meal for entertaining because you can bake it ahead of time and heat it up in the oven right before serving. It’ll fill up you and your guests with protein and good fats while leaving behind excess carbs. No matter how you slice it, this quiche won’t disappoint.
The Story of Quiche
Did you know that quiche wasn’t invented in France? The well-known egg dish was actually invented in Germany in the Middle Ages. In fact, the word ‘quiche’ reportedly comes from the German word kuchen, which means ‘cake.’
Quiche was originally made with just meat and eggs, no cheese and no veggies. The first vegetables to be added to quiche were onions but these days, you can find quiches made with almost any vegetable.
Quiche became popular in England after World War Two and got popular in the United States in the 1950s. Quiche in the United States tends to be a little heartier than its French relatives. French quiche is delicate and custardy with barely any fillings, while American quiche is more eggy with more fillings than egg custard.
These days, there are hundreds of types of quiche with both vegetarian ingredients and meat. Quiche can be found in cafes and restaurants all over the country and the world.
Smoked Salmon and Spinach Quiche as Low-Carb Food
Smoked Salmon and Spinach Quiche is a tasty and nutritious dish that can provide a variety of benefits for those following a low-carb diet or looking to lose weight. Here are some of the potential benefits and effects of this dish:
- High in protein: One of the primary benefits of Smoked Salmon and Spinach Quiche is that it is high in protein. Protein is essential for building and repairing tissues, maintaining muscle mass, and promoting satiety. Consuming adequate protein can help you feel full and satisfied, which may aid in weight loss.
- Low in carbs: Another benefit of this dish is that it is low in carbohydrates, making it a great option for those following a low-carb or ketogenic diet. By limiting carbs, you can reduce insulin levels, promote fat burning, and improve blood sugar control.
- Rich in healthy fats: Smoked Salmon and Spinach Quiche is also rich in healthy fats, which are essential for a variety of bodily functions. Fats help absorb nutrients, provide energy, and support brain health. Consuming healthy fats can also promote satiety and reduce cravings for unhealthy foods.
- Packed with vitamins and minerals: This dish is also packed with vitamins and minerals, including vitamins A, C, K, and folate, as well as minerals like calcium and iron. These nutrients are essential for maintaining optimal health and supporting weight loss efforts.
- Versatile: Finally, Smoked Salmon and Spinach Quiche is a versatile dish that can be customized to meet individual preferences and dietary needs. You can easily swap out the smoked salmon for other protein sources, use different greens, or add additional vegetables or herbs for added flavor and nutrition.
How to Make the Perfect Low Carb Quiche
One of the best things about quiche is how versatile it is. You can swap out almost any combination of meat and veggies in the basic recipe and end up with a winning combo. Just remember to keep it crust-less and cheese-less and don’t forget to keep your nutritional values in mind. Read on for a few suggested combos that are sure to be crowd-pleasers.
- Keto Quiche Loraine – Bacon, onions, cayenne pepper
- Provençal Quiche – Thyme, rosemary, tarragon, garlic, tomatoes, chicken
- Moroccan Inspired Quiche – Spinach, bell peppers, ras al hanout or harissa, onions, chicken
- Southwestern Inspired Quiche – Ham, green and red bell peppers, jalapenos, mushrooms
Smoked Salmon and Spinach Quiche
Prep Time: 15 minutes
Cook Time: 35 minutes
Yield: 4 servings
Category: Breakfast, Lunch
Description: This quiche is smoky and savory.
- 1/4 cup of coconut oil (60 ml), to cook with
- 1 medium onion (110 g), peeled and diced
- 4 cups of spinach (120 g), chopped
- 2 small tomatoes (180 g), diced
- 8 oz smoked salmon (225 g), chopped
- 1/4 cup of lemon juice (60 ml)
- 12 medium eggs (588 g), whisked
- 1/4 cup of fresh parsley (8 g), chopped
- 3/4 cup of coconut cream (180 ml) (from the top of 1 refrigerated can of coconut milk)
- Salt and pepper, to taste
- Lemon wedges, to serve with
- Preheat the oven to 350°F (175°C).
- Add the coconut oil to a large frying pan and cook the onion, spinach, tomatoes, smoked salmon, and lemon juice until slightly browned.
- Remove from heat and let cool for 10 minutes.
- Combine with the rest of the ingredients and pour into a 9-inch (23 cm) square baking dish.
- Place the baking dish in the oven and bake for 30 minutes until the eggs are soft but set.
- Let cool, slice, and serve with lemon wedges.
- Avocado oil can be used instead of coconut oil.
- Kale can be used instead of spinach, but be sure to remove the stems before cooking.
- Canned salmon can be used instead of smoked salmon but drain well before combining it with the other ingredients.
- You can omit the lemon if you don’t have any in your pantry.
Nutrition: (Estimated and based on per-serving amounts.)
- Calories: 493
- Fat: 37 g
- Total Carbs: 8 g
- Fiber: 2 g
- Sugar: 4 g
- Net Carbs: 6 g
- Protein: 30 g