Your Diet Expert

Warm Introduction

Growing up, quiche always felt like something you’d only see at a brunch buffet or a fancy café. But the truth is, it’s one of the easiest and most versatile meals you can make at home. The best part? You don’t even need a crust to enjoy all that creamy, cheesy goodness.

This Keto Crustless Ham & Cheese Quiche is one of those dishes that works any time of the day. Breakfast, lunch, dinner, or even meal prep — it’s hearty, comforting, and completely low-carb. Instead of a heavy pastry crust, we keep it simple with eggs, cream, cheese, and smoky ham, so every bite is fluffy, cheesy, and packed with protein.

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What Makes This Recipe Stand Out

• No crust = fewer carbs + less fuss. You save time and keep things keto-friendly.
• Protein-packed & filling. Eggs and ham make this a nutrient-dense meal that keeps you satisfied for hours.
• Customizable. Swap in your favorite veggies, cheeses, or meats to make it your own.
• Perfect for meal prep. Bake once, enjoy slices all week.

Unlike traditional quiche, this version is lighter, quicker, and completely blood-sugar-friendly. It’s proof that simple ingredients can turn into something elegant and delicious.

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Personal Blogger Note

When I first tested this recipe, I made it for dinner on a busy weeknight. The next morning, I ended up reheating a slice for breakfast — and honestly, I think I liked it even more the next day. That’s when I knew this would become one of my go-to meal prep recipes.

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Equipment You’ll Need (and Why)

• Mixing Bowl: To whisk the eggs, cream, and seasonings into a smooth base.
• Whisk: Helps incorporate air for a fluffier texture.
• Baking Dish (pie dish or casserole style): The classic vessel that gives the quiche its shape.
• Cutting Board & Knife: For dicing ham and any veggies you choose to add.
• Measuring Cups & Spoons: Ensures the right egg-to-cream ratio so your quiche sets perfectly.

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Ingredients with Substitutions

Base Ingredients:

• Eggs (6 large): The heart of any quiche. They set into a custard-like texture when baked.
• Heavy Cream (1 cup): Makes the quiche rich and silky. Swap with half-and-half for lighter, or unsweetened almond milk for dairy-conscious eaters.
• Ham (1 cup, diced): Adds smoky flavor and protein. You can use bacon, turkey, or chicken instead.
• Cheddar Cheese (1 cup, shredded): Classic pairing with ham. Mozzarella, Swiss, or Gouda work just as well.
• Onion (¼ cup, finely chopped): Brings a mild sweetness. Can be swapped with green onions for a lighter bite.

Seasonings:

• Salt & Black Pepper: Basic but essential.
• Paprika or Cayenne (optional): For a little kick.
• Fresh Herbs (optional): Parsley or chives add freshness.

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Step-by-Step Cooking Process

1. Preheat the oven. Set to 375°F (190°C) so it’s ready when your mixture is.
2. Whisk the base. In a large bowl, whisk eggs, heavy cream, salt, and pepper until smooth.
3. Prepare add-ins. Dice ham, shred cheese, and chop onions.
4. Assemble the quiche. Grease your baking dish, then layer ham, onion, and half the cheese at the bottom. Pour egg mixture over, then sprinkle the remaining cheese on top.
5. Bake. Place in the oven for 35–40 minutes, or until the quiche is puffed and golden, and the center is set.
6. Cool & serve. Let it rest for 5–10 minutes before slicing. This helps it firm up and makes cutting easier.

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Health & Nutrition Insights

This quiche isn’t just delicious — it’s smart fuel:

• High in protein → keeps you full and supports muscle repair.
• Low in carbs → perfect for keto, low-carb, and diabetic-friendly eating.
• Healthy fats → from cream and cheese, helping with satiety and stable energy.
• Gluten-free → no crust, no problem.

It’s the kind of meal that feels indulgent but still fits your health goals.

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Serving + Pairing Ideas

• Breakfast: Pair with a side of avocado or leafy greens.
• Lunch: Add a small salad for balance.
• Dinner: Serve with roasted veggies for a comforting, complete meal.
• Brunch gathering: Pair with coffee or unsweetened iced tea for a simple, elegant spread.

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Storage & Meal Prep Tips

• Fridge: Store slices in airtight containers for up to 4 days.
• Freezer: Wrap slices individually and freeze for up to 2 months. Reheat in the oven for best texture.
• Meal Prep Hack: Bake in muffin tins instead of one big dish — perfect grab-and-go breakfasts.

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FAQ

1. Can I make this dairy-free?
Yes — replace heavy cream with unsweetened almond or coconut milk and use dairy-free cheese.

2. How do I know when it’s done baking?
The edges should be golden and the center should be just set (not jiggly).

3. Can I add vegetables?
Absolutely! Spinach, mushrooms, or bell peppers work great. Just sauté them first to remove excess moisture.

4. Can I use egg whites only?
Yes, but the quiche will be less rich and creamy.

5. Is this freezer-friendly?
Yes — freeze in portions, then reheat gently in the oven or microwave.

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Nutrition Breakdown (per serving, 6 servings)

• Calories: 290
• Protein: 18g
• Fat: 23g
• Total Carbs: 3g
• Net Carbs: 2g

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Recipe Details

• Prep Time: 10 minutes
• Cook Time: 40 minutes
• Total Time: 50 minutes
• Course: Breakfast, Brunch, Dinner
• Cuisine: Keto / Low-Carb
• Servings: 6
• Calories: 290

Closing Note

This Keto Crustless Ham & Cheese Quiche is the perfect reminder that healthy eating doesn’t have to be complicated. It’s quick, satisfying, and endlessly versatile. Bake it once, and you’ll find yourself making it again and again.