Low Carb Easy Quiche: creamy, no flour and proteins

Irresistible recipe of the low carbohydrate quiche, easy and protein! Creamy, no flour, perfect for healthy meals and ready in 40 minutes

Easy and protein low car car

🔎 Try this healthy joy of now Cook and gourm of cakeSurprise for lunch, dinner or an afternoon snack!

⏲ ​​Preparation time: 40 minutes

🔥 Interval time: 20 minutes

🍽 Fixed portion: 2

💡 Difficulty: easy

🛠 The tools

✔ Mandate module that does not adapt to the entrance volume (15 cm for 02 portions or 20 cm for 04 portions)

✔ 1 bowl

✔ 1 Scout or fork

✔ 1 grater with two sides (thick and thin)

✔ 1 thin sieve or flat (optional)

🛠️ Equipment

✔ oven (conventional)

✔ 1 mixer (optional)

🥒 Ingredients

Base of the low protein carbohydrate quiche:

• 3 eggs (separate egg whites and gems)
• ¼ cup of sour cream
• ½ tablespoon of milk powder or serum proteins
• ½ tablespoon of fresh herbs (parsley, chives, thyme, etc.)
• ground black pepper
• Grated walnut to taste
• 1 tablespoon of grated Parmesan + a little to cover
• Raise to taste (pinch)

Filling of courgettes and ricotta:

• ½ cup of grated and braised courgettes
• 1 tablespoon of olive oil
• ½ perpless for chopped garlic, or according to your tastes
• Raise to taste, pinch
• ¼ cup of ricotta or grated white cheese
• 2 tablespoons of mozzarella or thin grated ementhal

To accompany (optional):

• Timd Lea Salad to taste

🔪 Preparation:

1️⃣ separate the ingredients and utensils for the recipe.

2️⃣ Grate the courgettes in the thick part of the grater.

3️⃣ Heat a pan, brown the courgettes with olive oil for 2-3 minutes.

4️⃣ Add the garlic and a pinch of salt, turn off the heat and set aside.

5️⃣ separate the egg whites.

6️⃣ Grate the cheeses, wash well and chop the herbs.

7️⃣ Preheat the oven to 160 ° C (electric) or 180 ° C (gas).

8️⃣ If serve with the salad, disinfect the leaves well.

👨 Let’s how to base the quiche:

1️⃣ In a bowl, mix the yolks, the sour cream, the powdered milk or the serum proteins, the pepper, the grated walnut to taste, the finely grated Parmesan and fresh herbs.

2️⃣ Bang until smooth and add salt to taste.

3️⃣ Bang the egg whites for Sales Sacchi.

4️⃣ Incorporate the egg whites slightly.

🥣 Assembly step by step:

1️⃣ Grease the shape and download the sautéed courgettes.

2️⃣ Distribute the courgettes and ricotta at the bottom of the shape.

3️⃣ Pour the basic mixture and spread well.

4️⃣ ends with mozzarella or ementhal and Parmesan at the top.

🔥 how to cook:

1️⃣ Cook for 20 minutes or until brown brown and stopped.

2️⃣ If necessary, reduce the oven or coverage with an aluminum sheet.

3️⃣ leaves another 3-5 minutes, if you want a more solid consistency.

4️⃣ Wait 5 minutes before serving.

🎯 Finish and assembly:

1️⃣ serve hot with seasoned fresh leaves salad.

💡 Extra suggestions

1️⃣ Vary with spinach, grated chicken or mushrooms.

2️⃣ Ideal for low carbohydrate diet, ketogenic (Ketus), gluten -free and proteins.

3⃣ Excellent option for healthy lunch boxes, it can be served cold.

📣 Did you like this recipe?

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👉 Explore other low carbohydrate recipes on our website: bakeandcakegourmet.com.br

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.