This easy low carb keto crustless spinach bacon quiche adapted from the original Atkins quiche recipe is great for those following the Atkins Induction phase (phase 1).
[Enjoy new photos of this easy crustless spinach quiche recipe with bacon.]
I’ve been making this low carb crustless quiche for several years now. It’s based on the original Dr. Atkin’s Spinach Quiche, except that I’ve changed the recipe per my tastes. And as far as quiches go, this is one of my favorites.
This is a super easy quiche recipe because it is crustless. Omitting the pastry saves loads of time and carbs. And since the recipe uses frozen spinach instead of fresh, there’s no need to wilt the spinach before using – just thaw, squeeze and go!
What I like about this low carb spinach bacon quiche it is that it’s not custardy. It’s substantial in texture and makes the perfect breakfast for Atkin’s Induction phase 1. If you prefer that perfect custard quiche texture check out my crustless mushroom quiche or the delicious low carb ham arugula quiche.
Looking at a day of 20 net carbs can be a little intimidating, but having a set carb count in the morning, can help you plan the day better. Don’t enjoy eating the same thing for breakfast everyday? That’s okay, change it up and have it for lunch instead of a salad. It’s a great tasting and filling meal.
At 4 net carbs per serving, this quiche packs a healthy wallop of 20 grams of protein to help fuel your morning, and plenty of fat to satisfy even the most strict keto diets.
I commonly divide my own quiche into 9 servings and one piece is still enough to keep me going until lunch. Eat this all week and you’ll be ready for a pancake treat come Sunday! Or for better portion control and better portability the Spinach Feta Quiche Muffins are AWESOME! Try the Low Carb Pancakes.
This Crustless Spinach Bacon Quiche Recipe is 4 net carbs per serving.
This easy low carb keto Crustless Spinach Bacon Quiche with bacon adapted from the original Atkins quiche recipe is great for those following the Atkins Induction phase (phase 1).
- 1/3 pound bacon, cooked and chopped, (150 g)
- 16 ounce bag frozen spinach, thawed and squeezed dry, (453.5 g)
- 6 large eggs
- 2 ounces onion, thinly sliced or minced, (about 1/4 of a medium onion) (56.5 g)
- 3/4 cup heavy cream (177.4 ml)
- 8 ounces Swiss or cheddar cheese, grated (226.7 g)
- 3/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 pinch nutmeg
- 1 teaspoon lemon zest (optional)
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Cook the bacon until crisp and chop. I do a whole pound in the oven and only use 1/3 for the recipe.
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Grease a pie plate or 8x8 glass dish. Preheat oven to 350 degrees F.
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Thaw the spinach and squeeze dry. Slice the onion very thinly into half rounds or mince. Grate the cheese.
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Put all of the ingredients into a large bowl and mix with a hand mixer until totally combined. Pour into the prepared pan and spread with a rubber spatula. Place into the middle of the oven and cook for 40 minutes.
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Serves 6 at 4 net carbs per person.
UPDATE: 2/28/18 - I changed my nutritional calculator from the MasterCook Cookbook program to Fatsecret[dot]com. I entered the ingredients into Fatsecret and changed the serving size from 8 servings to 6. I updated the nutritional information accordingly.
Low Carb Keto Mushroom Quiche Recipe
Crustless Mini Quiches – Spinach Feta Quiche Muffins
Ham and Arugula Quiche (low carb, gluten-free crust)
Sugar-free Low Carb Cereal Options for Breakfast
I used this recipe but changed the ingredients for my keto “Meat Free Monday,” and I’m so in love with it! I admit I hate when people review something after they changed things around,but I’m going to because I want others to see it’s super easy and comes out great even if you aren’t vigilant.
First, I only had a bunch of fresh spinach so I used that. I stir fried it real quick, then decided I also wanted to put mushrooms and, hey, why not even throw in my red pepper scraps. I browned those up too in a pan. Dumped all the stuff in a big bowl and realized I needed another egg and a splash of cream. I figured that would screw up the bake time so I just kept going until the middle was done, and ….
Holy moly it’s delicious. I sampled a bite and then ate two more slices standing there in the kitchen. I’m going to make another one with whatever’s left over in the fridge and I’m totally okay eating this quiche and ONLY this quiche the next few days. GREAT recipe! Thanks so much!
Thanks so much for taking the time to share your recipe, Niki! I also have a vegetarian quiche on the site which is very much like your recipe. That is so funny! Have a great day and thanks again! -Kim
I always use when it asks for heavy cream because most heavy cream contains carrageenan. Would have a suggestion for heavy creams or even their substitutes that’s just heavy cream without any GMOs or preservatives. For those who don’t know, look up studies based on the ingredient “carrageenan.”
I hope this makes sense, and thank you!
Hi Dena. Is the rating for the taste of the recipe or because many heavy creams contain carrageenan? I have just been investigating carrageenan and its supposed negative effects and will continue to read about it. -Kim
Can the quiche be frozen to be cooked at a later date?
I’ve never tried that Brenda, although I’ve frozen cooked quiches to great success. -Kim
This is outstanding! So flavorful and yummy. I’ve made this multiple times and it’s always a huge hit with everyone! I usually make one for the week. It’s a healthy re-heat for breakfast, lunch and dinner! I like sending my kiddos off to school with a hearty breakfast and with veggies is a plus. My teenager is especially happy when I announce what’s in the oven! Thank you!!!
Thank you so much for these awesome recipes. I have never (not ever) cooked until I started my LC/HF “diet” and your recipes are simple enough for a newb and super tasty.
I’m so glad you find the recipes helpful, Jennifer! -Kim
Hi Kim,
Do you have to grate the cheese, or does shredded cheese also work? I’m really looking forward to trying the recipe!
Hi Melissa. You can use pre-shredded. I’ve used shredded cheddar and even mixtures of what I’ve had in the fridge. Enjoy the recipe. -Kim
Hi Kim,
Thank you for this wonderful recipe (as well as for the others, by the way). I’ve made this quiche a lot of times and it’s delicious and very filling.
I particularly enjoy your recipes because you indicate quantities in metric measures as well. I am a European and for me struggling with conversion from the imperial system is often quite time consuming.
This said, I’d like to point out that the metric weight of bacon in this recipe seems funny to me – 226 grams probably corresponds to 1/2 pound instead of 1/3.
But it’s really no biggie, I’m only mentioning it for precision’s sake.
Many thanks again for all your hard work!
Anne from France
I’m glad you like the recipe, Anne. Unfortunately, I stopped including the metric conversions in the recipes because when I changed recipe cards, all of my recipes were interpreted incorrectly and I had to fix them all by hand! Oops! However, I have a metric chart for baking ingredients in the site menu and try to include ounces when I can. Let me know if you ever need a conversion. Thank you for the correction. I have made the change. Enjoy your weekend. -Kim
This was outstanding! I’m making another one in the morning…..
I left out the cream and substituted soft tofu for the Swiss cheese, and cut the total calories in half (about 1000 total), AND the texture was still firm and the taste was hearty and savory. I also made the original recipe and it was DELICIOUS!!!
Yes, Diego! Silken tofu makes a great quiche and does lower the fat and calorie content. Thanks for sharing your tip! -Kim
did you use heavy whipping cream or half and half?
I used heavy cream, Patti. -Kim
I made the quiche this morning and it was out of this world fantastic!! I used fresh spinach instead of frozen and just ground it up in a food processor, but all else the same. Love, love, love!!
In the blog body you say 30 grams of protein, in the nutrition info it says 20 grams.
Can you advise which is correct?
Hi Karen. The 30 grams in the body of the post was a typo! I am so sorry! I have just changed my nutritional calculator from the MasterCook Cookbook program to Fatsecret[dot]com. I entered the ingredients into Fatsecret and changed the serving size from 8 servings to 6. I updated the nutritional information. -Kim
My husband said this is the best egg recipe I have made so far!! I did not use bacon (forgot to defrost it and was in a rush) but I will be making it again this week with bacon for sure. I swapped out the cheese in the recipe for feta just because it’s what I had in my fridge and I added mushrooms and sun dried tomatoes to get more veggies in. Soooooooo yummy, and it tastes good cold or hot so it’s perfect for meal prepping!!!!
Great, Angelica! I love how you made this your own. If you are looking for a spinach quiche recipe with feta cheese, I have one that is OUTSTANDING. It makes quiche muffins. Just type “quiche” into the search function and you will find it. Thanks for sharing your your changes and that your husband enjoyed your recipe. It feels so good to get that praise from our loved ones. Way to go! -Kim
Perfect as is. Eating it tonight. Yum!
Do you think I could make this the night before and put it in the oven in the morning?
Made this for the first time yesterday; going to have to make another this weekend. The ingredients and weights were perfect! The only thing I changed was to use fresh spinach instead of frozen as I had a whole bunch to use. I steamed and squeezed the juice out before adding it to the rest of the ingredients. To be honest…I had a slice for tea last night, breakfast this morning and lunch today! Not feeling hungry for tea but I’m looking forward to breakfast tomorrow. Thank you so very much!
I’m so glad you are happy with the recipe, Carrie-Anne. Enjoy! -Kim
Yum! Thank you for the recipe, it is perfect as written.
Made it with a few changes, im not on a low carb diet but this sounded tasty. Used a mix of chorizo and bacon, added some mushrooms, used a mix of low fat cream and sour cream (had both in fridge) a whole onion, 2 cloves garlic and used low fat chedder cheese and Parmesan cheese.
Couldn’t imagin eatting this as directed without the extras. Had some sweet chilli sauce on the side to dip for some kick
Thank you for sharing your recipe Rodney. Is the rating on trying the recipe as written or on the recipe you created? Lol. -Kim
I added sour cream too and damn this was good!! I put the Chirizo on top mid way through cooking, next time I’ll mix it in.
Just made this for the first time today for a brunch party I am attending tomorrow. It looks GREAT! Doing my best to resist tucking in tonight! 😀
Lol. I hope everyone enjoy’s it, Tammi. -Kim
How many grams is one serving in this recipe? I know it serves 8, however I just wanted to see if there was a solid number. Thanks!
Hi Morgan. I’m sorry, but I don’t have an answer for you. Although I weigh my ingredients going into a recipe, I don’t weight them as I serve. As I, you would have to make the recipe and then weigh to see what the number is. Have a wonderful weekend. -Kim
Kim,
I noticed that you said, “At 2 net carbs per serving, this quiche packs a healthy wallop of 30 grams of protein . . .”, but both my cronometer calculation and your own food label say 20 g per serving, but 30 g of fat. Was that an oversight?
Elizabeth
Hi Elizabeth. I’m just a little confused. I see that you mention net carbs, then protein then fat. I use a cookbook program called Mastercook to calculate the nutritional information and to store my recipes. I add each ingredient by weight for the most accurate counts. I also sometimes use Fatsecret.com making sure to enter the ingredients carefully in order to get the most accurate nutritional information.
The recipe yields per serving: 4g total carbs minus 2g fiber for a net carb count of 2grams. There is a heft amount of protein from the bacon, cheese and eggs. There is also a large amount of fat from the cheese, eggs and bacon. I’m not sure what your question is. Will you clarify? I’d love to help if I can. Enjoy your Sunday. -Kim
The serving size is 1 g?
Please assist. LOL ~ it cannot be so!
No Wendy, my recipe card program and “1 slice” on my old program became “1 gram” on this one. Thanks for catching that. The recipe serves 6 or 8 (I actually can’t see the recipe from where I’m replying). The nutritional info is per serving stated in the recipe. Thanks for letting me know I missed changing this transition error. Lol. 1 gram would be a ridiculous portion. Lol. Thanks again! -Kim
Hi. Sounds delicious! I’m on the hunt for low carb lunches that can be packed and eaten cold. Have you tried this cold?
Quiche is often served at room temperature, so that would be preferable than cold, Joanne. I’m not really a cold eggs kind of girl (except for hard boiled eggs) so I wouldn’t eat it cold, but I have seen my husband eat this cold before. How’s that for a non-committal answer? Lol. I love the recipe. In fact, I just finished a piece! Have a wonderful weekend. -Kim
Crustless quiche = frittata.. Been a basic recipe for decades. Why not just label it as a frittata?
Because a frittata still has a starch base, usually potatoes, and a different cooking technique, ie, in a skillet started on a stove and finished in an oven. This recipe is quiche without a crust, savory custard binding ingredients and cooked entirely in the oven.
This recipe looks great. But since I am cooking for one, can I freeze the remainder for another meal?
Maria, this recipe freezes great! I often make two and freeze the other for the next week. It thaws beautifully in the fridge and reheats nicely in the microwave. -Kim
Can’t have Heavy cream or milk products . What can I use for the heavy cream? I’m going to feta for the cheese.
Can you use a dairy free creamer? They tend to have more sugar. You could also use cashew milk and more eggs. – Kim
I’ve made this quiche 3 times already and it was delicious every time.
I only swapped the bacon for cooked ham (jambon cuit) because it’s more readily available here in France.
The metric measurements are good/right, thank you for including them !
Merci 🙂
Fantastic. I’m glad you like the recipe. I often swap ham for the bacon if that is what I have. I like to crisp it up in the pan first, but sometimes I don’t. Thank you for letting me know that the metric conversion was correct. I am always worried when I include them. Have a wonderful day. -Kim
Hi. I can’t wait to make this! Do you think I can make it a day or two before serving? I want to make it for a girl’s beach weekend, and our “Fancy Brunch”, will be a day or two after we get there . Or can I prepare part of it and cook there? Thank you ?
Hi Crystal. You can make it a few days before. If you make it the day of, give it some time to cool before serving. Have fun with your friends. -Kim
Dear Maven,
This quiche has been a staple for me since I started this way of eating. Once I left out the cream by accident and voila! it was still delicious and even lower in carbs!
I love this quiche Shelli. I’m glad it still turned out without the cream – hooray for cheese! Thanks for letting me know. Have a great week. -Kim
Your recipe for Spinach, Bacon, Onion Quiche has become a go-to favorite! Thanks for sharing your wonderful recipes and tips.
Thank you, JoAnn, for taking the time to leave this nice comment. I’m glad you like the quiche – it’s my favorite. Have a wonderful weekend. -Kim
Thanks so much for this recipe! I recently started the ketogenic diet, and my husband is finding it difficult to adjust to a low carb lifestyle. We tried this recipe for the first time tonight, and we absolutely loved it! The only thing we did differently was, we cut the spinach down to 12 ounces and added 4 ounces of mushrooms. It was wonderful!
Katie, I’m so glad you enjoyed the recipe. I had a hard time adjusting to a ketogenic diet at first, too. I could cook low cal/ low fat with my eyes closed. There was a definite learning curve in the beginning. Your tweak on the recipe sounds great. You would probably enjoy the Spinach Feta Muffin Quiches, too. I think they are my new fave. Thank you for taking the time to comment and let me know how you liked the recipe. Have a great weekend. -Kim
Haven’t tried yet but plan to! Thanks 🙂
I think you’ll like this Susan. It’s one of my favorites. If you do, then you have to try the quiche muffins, too. Have a great week. -Kim
I made this quiche three days ago and me and my girlfriend have been eating it non stop! It is sooo good!
A change I made is that I used Feta cheese instead of cheddar, and that worked out just fine 😀
Great! I’m glad you guys are enjoying it, Linda. And, yes, feta cheese is AWESOME in this recipe. Thanks for the comment and for sharing your tweak. Have a nice week! -Kim
Really good, especially with gruyere cheese. It was a great savory, grain-free contribution at a potluck. Made it the day before. Thanks for posting.
Debbie, I’m glad you enjoyed the quiche. This is one of my favorites. It’s my absolute pleasure to share recipes, you are welcome. Thanks for taking the time to leave a comment. Enjoy your week! -Kim
This is hubbys favorite quiche! And an often requested recipe in general.. and super easy to make! Just so you know, I follow this recipe exactly besides omitting the bacon and I use fresh spinach. I still use 16 oz and it’s perfect and very yummy!
I’m glad you guys are enjoying the recipe, Cassandra. I’m glad to hear that the fresh spinach works just fine in the recipe. Thanks for leaving me such a nice comment. Have a great day. -Kim
Very nice will try it.
Good. I hope you like it Crystal! -Kim
I like your recipes. Would like to receive them.
I’m glad you like the recipes, Walena. You can sign up for the newsletter. You can do so at the top of the website. Don’t forget to check your spam filter for the confirmation email. Have a great week! -Kim
Sounds good. Must be tested.:)
Thanks, Marieta. It must! 😉 Also look at the Spinach Feta Quiche Muffins. I may like them even more! Have a great day! -Kim
Do you think this would work without the cheese for a dairy free version? I’m sure I could substitute coconut cream for the regular cream but not sure how it would go without the cheese.
Hi Jeanette. You could add more eggs like a frittata – it won’t be the same, but would taste good. What about vegan cheese? Let me know if I need to provide more ideas. Have a nice night! -Kim
Maybe you could substitute goats cheese?
Maybe, Donna. Thanks for the idea. Have a great week! -Kim
This sounds absolutely wonderful. Thanks for telling us in your recipes which stage of Atkins is appropriate for the recipe
Thank you, Phyllis. I guess I should do that more often with my recipes if it helps. Thank you for your comment! -Kim
This is a question. I can’t wait to make this….I love, love, love spinach. But I am such a spinach lover, I buy fresh spinach and take the stems off because I find them “stringy” and sometimes “coarse” or “chewy” when cooked. If I substitute fresh spinach (with stems removed), do you have any thoughts on how much I should use? I’m just not a fan of the quality I’m getting in frozen spinach and don’t mind the extra effort to use fresh….just not sure of a substitution rate. I guess trial and error would lead me to an amount over time. Thanks for any input!!
Hi Beverly. You have stumped me but I’ll try to think this through. I have no concept of food packaging but am going to assume that the spinach is chopped and then stuffed into the packaging I’m familiar to seeing in the store and then frozen. That would require the packaging plant to put 10 or 16 ounces in the bag since it is sold by weight. —OR— The other way I can see it happening is freezing the spinach before bagging it. In that case I would think that the frozen spinach would still retain much of its water weight…. I’m going to say to start with 1 pound of stemmed fresh spinach and see if it looks similar to the picture. But more importantly, is how it tastes to you. Please let me know how much you used and how it went. Have a nice day. -Kim
If you are following a weight management program that calls for lower fat options, such as Weight Watchers, this is a great recipe with 3 easy modifications, replace the bacon with either Canadian or Turkey bacon, the cream with fat free cottage cheese and the shredded cheese with either 2% Milk fat Cheddar or use 1 ounce of grated Parmesan cheese.
Thanks for sharing your substitutions, Nina, I’m sure it will help many who are looking for lower fat and calorie dishes. Have a great day. -Kim
You would recommend cottage cheese versus milk or half and half for a substitution for the heavy cream? Does that change the texture much?
Can chopped fresh spinach be used in lieu of frozen or does that change the flavor? I realize that increases prep time too. I’ve never made a quiche but hope to try this recipe. Thanks!
I’m sure you could use chopped fresh spinach, cooked and squeezed dry. That would be a lot of spinach! 🙂 Let me know how it works with the fresh spinach. Have a great week. -Kim
I am trying to pin this recipe and Pinterest is blocking it. 🙁
I’m sorry Debi. After changing the name, Pinterest blocked my site as spam. I am working hard to have them lift the ban on pinning. You should, however be able to print the recipe. Thank you for being patient. Have a nice week! -Kim
Yes you can. I do it all the time. I don’t cook it. I just add chopped fresh spinach, but not as much as the recipe requires.
What is the measurement for ounch and pound please.
Hello, Rosy. I did my best to convert to metric. Let me know if anything seems wonky. Just so you know, when Americans say bacon, we mean streaky bacon. Thanks for your question. -Kim
Made this tonight!! Love it!!!
Diane, it’s one of my favorites. I’m glad you love it! Thanks for commenting! -Kim
This is a test.
worked.