By Mary Ostyn Updated February 15, 2011
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Quiche is a delicious and affordable meal. This one is crustless, which makes it lower-carb, well suited to a diabetic diet. It is great served alongside a lettuce or a fruit salad.
Serves 6
Prep Time: 1 hour (mostly baking time)
- 6 large eggs, lightly beaten
- 1 cup 2% milk
- 1/4 cup light sour cream
- 1/4 cup all-purpose flour
- 1 teaspoon dry mustard
- 1/2 teaspoon tarragon
- 1 teaspoon paprika
- 1/2 teaspoon ground nutmeg
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 onion, minced
- 1 T. butter
- 2 cups finely chopped broccoli
- 1 cup shredded cheddar cheese
Preheat the oven to 375 degrees. Generously grease and flour a 9-inch pie pan. Steam or boil chopped broccoli for 3-5 minutes, or until tender. Drain water and let broccoli cool slightly. In a small bowl combine flour, mustard, tarragon, paprika, nutmeg, salt, and black pepper. Sautee minced onion in butter til onion is soft and translucent. Remove from heat, and add flour/spice mixture to the onions, stirring well to coat onions with spices.
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Whisk together the eggs, milk, and sour cream. Add onion/spice mix, broccoli, and half of the cheese, mixing thoroughly to combine. Pour the mixture into the pie pan. Top with remaining cheese. Carefully place into oven and bake until the filling is set and the top is puffed up and golden brown, 40-45 minutes.
Let cool 5 minutes before cutting. Serve with a green salad.
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FAQs
Quiche is a delicious and affordable meal. This one is crustless, which makes it lower-carb, well suited to a diabetic diet. It is great served alongside a lettuce or a fruit salad.
How many carbs are in a broccoli cheese quiche? ›
Quiche, with broccoli (1 piece - 1/8 of 9" pie) contains 17.4g total carbs, 16g net carbs, 19.9g fat, 11.9g protein, and 297 calories.
Can quiche be healthy? ›
Primarily made of eggs, quiche is a one-dish meal made of protein, calcium, essential vitamins, and minerals. Quiche can be a healthy dish when prepared with a few ingredient swaps.
Which butter is good for diabetes? ›
While you can certainly enjoy your preferred brand of butter, in moderation, if you have diabetes, experts recommend you consider an unsalted option to lower your total sodium intake, an important consideration for someone with diabetes since excessive sodium can raise blood pressure.
Are too many eggs bad for diabetics? ›
People with type 2 diabetes can absolutely enjoy eggs. Recent research1,2,3 confirms that eggs can be eaten as part of a healthy diet without negatively impacting diabetes or heart health, and can even help to stabilize blood sugar levels.
Is quiche full of carbs? ›
Quiche, with meat (1 piece - 1/8 of 9" pie) contains 16g total carbs, 15.3g net carbs, 22.4g fat, 14g protein, and 325 calories.
What's the difference between a quiche and a frittata? ›
A frittata is partially cooked in a skillet on the cooktop then finished in the oven. It also has a lower egg to dairy ratio making it closer to an open faced omelet than a pie. Quiche has a creamier, custard-like texture due to more dairy and is cooked entirely in the oven.
What is a quiche without pastry called? ›
In the most basic framework, a quiche has a pie crust and a frittata does not. A quiche is an egg custard pie and a frittata is, well, a crustless quiche.
What do the French eat with quiche? ›
Quiche is traditionally served with a green salad and crusty French bread, but the sky is the limit when you start thinking of other options. Here are some ideas: A simple green salad such as arugula tossed with an olive oil and lemon vinaigrette.
Is it OK to eat quiche everyday? ›
Is quiche healthy? Quiche is bad news when it comes to a healthy diet. It's usually made with cheese and cream in the filling as well as butter in the pastry case, so it's often high in saturated fat and calories. Ingredients like bacon will add salt and more saturated fat.
8 baked foods that a person with diabetes may eat
- Low sugar chocolate chip cookies made with milk and honey.
- Gluten-free chocolate avocado muffins made with almond flour.
- Low sugar peanut butter fruit dip.
- Peanut butter cookies.
- Whole-wheat orange cake.
- Dark chocolate.
- Gelatin desserts.
You can still enjoy pasta if you have diabetes. But because it is high in carbohydrates, you'll need to adjust your portion size and/or choose healthier varieties, such as whole wheat or fortified pasta. Pasta substitutes like ancient grains or spiraled vegetables are also great options.
Can diabetics eat scrambled eggs and bacon? ›
Current studies suggest those with diabetes can include one egg a day, but the whole diet should be considered instead of focusing on one food item. The majority of beneficial nutrient content is included in the egg yolk. Current recommendations are to eat the whole egg- and limit the bacon, sausage, ham etc.
