• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Ditch The Carbs
  • Home
  • SHOP
  • Meal Plans
  • Recipes
  • How To Start
  • Guides
  • Videos
  • Kids
  • 4-Week QUICKSTART
menu icon
go to homepage
  • 🛒 SHOP
  • RECIPES
  • CHARTS
  • MEALS
  • FREEBIES
  • START HERE
  • 4-Week QUICKSTART
  • KETO CALCULATOR
  • KIDS
  • BUY ME A COFFEE ☕️
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • subscribe
    search icon
    Homepage link
    • 🛒 SHOP
    • RECIPES
    • CHARTS
    • MEALS
    • FREEBIES
    • START HERE
    • 4-Week QUICKSTART
    • KETO CALCULATOR
    • KIDS
    • BUY ME A COFFEE ☕️
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Recipes » Low-Carb Healthy Lunch Box Recipes (Gluten-Free)

    Quick Crustless Mini Keto Quiche (With Bacon)

    This post may contain affiliate links.

    6922 shares
    • Share
    • Tweet
    • Yummly
    5-INGREDIENTS COOKBOOK STARTER PACK JUMP TO RECIPE
    collage of how to make mini keto quiche

    This 4-ingredients keto mini quiche recipe is perfect for weekly meal prep and healthy school lunch boxes.

    They're a quick and easy nutritious high-protein breakfast, lunch, or high-protein snack.

    They are sturdy, freezer-proof, portable, and your kids will love them.

    collage of how to make mini keto quiche
    4-ingredients keto mini quiche (with bacon) is the perfect quick and easy crustless mini-quiche (frittata).

    These mini quiches are economical, gluten-free, grain-free, low-carb, and very popular as a keto breakfast or protein snack on the ketogenic diet.

    Not only are these super simple to make, but they are very affordable to put together too. Plus, this low-carb keto mini quiche is absolutely delicious, making it one of my favourite keto breakfast recipes!

    Jump to:
    • How many carbs are in mini quiches?
    • Ingredients you need
    • Instructions
    • Variations
    • Equipment
    • Keto mini quiche storage
    • Quiche FAQ
    • More keto quiche recipes
    • 📖 Recipe
    • 💬 Comments

    These are great to work into your weekly meal plan and your daily carb limit. If you don't know how many carbs a day you should set for your keto diet, try my FREE macro calculator.

    Once you learn how to count carbs and understand the keto food pyramid, you'll be set for success on your keto diet.

    How many carbs are in mini quiches?

    These are perfect for portion control because they are individually served and you can decide whether to eat 1, 2, or 3 depending on your daily carb and protein goal.

    Quiche can vary widely with carbs, depending on if you are making keto recipes or eating out at a local bakery. The wheat crust is where most of the carbs hide, so if you ditch the crust you are avoiding all the unnecessary carbs and unhealthy fats.

    This particular crustless quiche is very low in carbohydrates at 1 gram of net carbs. It also is high in protein and moderate fat. The perfect combination to keep you full longer.

    Nutrition information per serving: 1 g net carbs, 10.5 g protein, 15.7 g fat, 191 calories.

    This is a great recipe for a filling meal or snack. By eating lower carb and higher protein foods, your need to snack will reduce and eventually stop. But sometimes we need a little something. You can find more low-carb snack ideas here.

    Ingredients you need

    ingredients for mini keto quiche
    Ingredients needed to make keto mini quiche (with bacon)

    This keto mini quiche recipe is incredibly versatile. But, I wanted to share my basic recipe so you have a starting point. As you'll see in the "variations" section below, the possibilities (and flavours) are endless!

    • bacon - this will act as the "crust" for the egg mixture.
    • eggs - fresh medium or large eggs.
    • cherry tomatoes - you can sub this out for another low carb vegetable, but I like the pop of juicy flavour this adds.
    • cheese - I typically use shredded cheddar cheese because that's what I have on-hand, but any cheese will work such as shredded mozzarella too.

    All quantities, ingredients, and instructions are in the recipe card below.

    Instructions

    Making keto mini quiche is simple! There's almost zero prep time.

    First, take a slice of bacon and use it to line the bottom of a muffin tin. Cut it to size so it fits inside the tin, but make sure to cover the sides and bottom. This is going to be the "crust".

    raw bacon lingin a muffin tray
    Line your muffin tray or cupcake tray with a slice of bacon or ham

    Then, crack the eggs into each tin. No need to stir it or whisk it up. Easy!

    uncooked mini keto quiche in a cupcake tray
    Crack a whole raw egg into each bacon lined muffin tin

    Next, add a cherry tomato half as well as some cheese into each egg. Now's the time to add seasoning too, like salt and pepper.

    uncooked mini keto quiche in a cupcake tray
    Add other filings now

    Bake for about 15 minutes, on the middle rack, let cool slightly, then enjoy.

    mini keto quiche in a cupcake tray
    Bake until golden and the bacon is cooked

    Variations

    While the basic recipe above is fantastic, feel free to experiment with the original recipe. Here are a few variations to try for your mini quiche (low-carb frittata):

    eggs - even though the mini quiche shows whole eggs in the muffin tray, feel free to whisk your eggs with salt and pepper in a medium-sized bowl or a pouring jug before you begin for a more traditional egg quiche. You can even add some heavy whipping cream to the eggs to make them light and fluffy.

    salmon - salmon, cream cheese, and dill are some of my all-time favorite muffin tin combinations

    spinach and feta (goat cheese) - before you crack your egg, add a bit of spinach. Then add the egg and more spinach on top, along with a dollop of goat cheese.

    asparagus - want to swap out the veggies? Try asparagus and ham, which is a perfect combo for a low-carb diet.

    mushroom and sausage - think of this one as a meat lover's pizza in egg form. One of my favorite keto meal prep ideas with super low net carbs! Don't forget the cheese.

    ham and 3 cheese mini quiche - place a slice of ham instead of bacon OR in addition to the bacon and add 3 cheese mix. Shredded cheddar cheese, mozzarella cheese, and parmesan cheese.

    pepperoni and chorizo - for those who love spicy food.

    pizza mini quiche - add pepperoni, sliced mushrooms, and when your mini quiche is almost cooked add tomato paste on the top and cover with shredded cheese for the authentic keto pizza taste.

    Equipment

    You don't need much to make this recipe. Unlike the usual keto quiche recipes, you don't even need a mixing bowl. A muffin tin and an oven are really all you need to have on hand for this easy recipe.

    Note: You may need to spray your muffin tray with a tiny bit of nonstick cooking spray, melted coconut oil, or olive oil before you begin. Alternatively, line each muffin with a square of wax paper or baking parchment to make your crustless keto mini quiche easy to lift and store.

    mini keto quiche in a cupcake tray
    Baked keto mini quiche, ready for breakfast, lunch boxes, and snacks.

    Keto mini quiche storage

    Making this mini crustless quiche is so easy to do. Even better? They are perfect for meal prep and are freezer-friendly!

    Once you make these, you can refrigerate them in an airtight container for 2-3 days, making it a perfect grab-and-go breakfast.

    You can also do what I do and freeze a whole batch of them for school lunches. To thaw them out, just reheat them in the microwave for a few seconds until the egg mixture is heated through. Easy and nutritious!

    hand lifting a mini keto quiche from a plate
    Once cooled, store in the fridge.

    Quiche FAQ

    What is a quiche or a frittata?

    A quiche traditionally has a crust or base. A crustless quiche is often called a frittata, just a baked egg mixture without a base.

    What should I serve with low-carb mini quiche?

    They can be eaten by themselves or you can serve with a keto Caesar salad, low-carb Mexican coleslaw, or with baked broccoli and cauliflower.

    Can I make keto mini quiches dairy-free?

    Simply add eggs and all other fillings but omit the cheese (or heavy cream which is optional anyway). Keto mini quiches are so adaptable and you can use any leftovers you have in your fridge too.

    How do I store keto mini quiche?

    To store, allow the mini quiches to cool completely on a wire rack before storing in an airtight container in the fridge for up to 3 days and in the freezer for up to 2 months. Place wax paper between the delicious mini quiches and remove one to two at a time.
    To defrost, place on a plate, covered, on the kitchen bench for one or two hours.
    To reheat, place in a warm oven for 10 minutes, reheat in your air fryer for 5 minutes or use the warm function on your microwave.

    Are mini quiches a good keto breakfast?

    Baking eggs any way is a keto-friendly breakfast option. Mini quiches are particularly delicious for breakfast because there are so many variations you can make, you can utilise leftovers, they are sturdy, freezer-proof, low-carb, gluten-free, and will fit into every diet whether you are following a keto diet, Mediterranean diet, or high-protein diet for weight loss.

    How do I stop my quiche from sticking to the baking dish?

    Spray your baking dish with cooking oil, coconut oil, olive oil, or butter. Alternatively line with muffin liners, cupcake cases, wax paper, or baking parchment paper.

    More keto quiche recipes

    Making quiches has to be one of the easiest low-carb recipes for beginners. They are quick, economical, high-protein, and perfect if you are wondering what to eat on your keto diet.

    • blender recipe for keto salmon quiche - almond flour crust
    • keto breakfast casserole with bacon
    • crustless keto salmon quiche
    • zucchini and bacon quiche (keto egg casserole) can be used for keto breakfast meal prep too.

    📖 Recipe

    mini keto quiche in a cupcake tray

    Please rate this recipe.

    4.2 from 30 votes

    Keto mini quiche recipe (with bacon)

    4-ingredients keto mini quiche (with bacon) is the perfect quick and easy high-protein breakfast, lunch, or keto protein snack. You can even hide vegetables in them so picky kids can amp up their greens.
    Servings: 6
    NET carbs: 1g
    Author: Libby Jenkinson
    Prep Time 10 minutes
    Cook Time 15 minutes
    Total Time 25 minutes
    Category: Dinner. Lunch. Lunch boxes. Snacks
    Diet: Diabetic. Gluten Free
    Gluten Free. Grain free. Keto. LCHF. Low Carb. No Sugars. Wheat Free
    Review Recipe Print Pin Email

    Calculate ingredients

    Adjust servings: 6
    Prevent your screen from going dark

    Ingredients

    • 6 slices bacon
    • 6 eggs - medium
    • 6 cherry tomatoes
    • 50 g (½ cup) shredded/grated cheese
    • +/- salt and pepper to taste

    Equipment

    • Cupcake tray
    • Silicone muffin liners

    Instructions

    • Line each cupcake case with the bacon, making sure the sides and bottom are fully covered.
    • Crack a whole egg into each bacon-lined case.
    • Place a cherry tomato into each egg, sprinkle with the grated/shredded cheese and finish off with salt and pepper to taste.
    • Place each cupcake case onto a baking tray and bake at 180C/350F for 15 minutes.
    © Copyright Ditch The Carbs

    5-INGREDIENTS COOKBOOK

    .

    mockups of 5 Ingredients (Or Less) Low-Carb Cookbook on devices and printed cookbooks
    Nutrition Facts
    Keto mini quiche recipe (with bacon)
    Serving Size
     
    1 mini-quiche
    Amount per Serving
    NET carbs
     
    1
    g
    Total Carbohydrates
     
    1.1
    g
    0
    %
    Fiber
     
    0.1
    g
    0
    %
    Sugar
     
    0.6
    g
    1
    %
    Protein
     
    10.5
    g
    21
    %
    Fat
     
    15.7
    g
    24
    %
    Sodium
     
    455.5
    mg
    20
    %
    Potassium
     
    149.5
    mg
    4
    %
    Vitamin A
     
    412.4
    IU
    8
    %
    Vitamin B1
     
    0.1
    mg
    7
    %
    Vitamin B6
     
    0.2
    mg
    10
    %
    Vitamin B12
     
    0.6
    µg
    10
    %
    Vitamin C
     
    3.9
    mg
    5
    %
    Vitamin D
     
    1
    µg
    7
    %
    Vitamin E
     
    0.7
    mg
    5
    %
    Vitamin K
     
    0.8
    µg
    1
    %
    Calcium
     
    87.8
    mg
    9
    %
    Folate
     
    24.4
    µg
    6
    %
    Iron
     
    1
    mg
    6
    %
    Magnesium
     
    11.8
    mg
    3
    %
    Selenium
     
    19.2
    µg
    27
    %
    Zinc
     
    1.1
    mg
    7
    %
    % Daily Value*
    -
    Calories
    191.3
    * Percent Daily Values are based on a 2000 calorie diet.

    YOUR HOLIDAY PANTRY & GIFT GUIDES

    .

    images and mockups for Amazon seasonal holiday shop

    Approximate nutrition information is provided for convenience and as a courtesy only. For the most accurate nutritional data, use the actual ingredients and brands you used in your preferred nutrition calculator.

    More ... Low-Carb Healthy Lunch Box Recipes (Gluten-Free)

    • The Best Keto Pizza Casserole (made with cauliflower)
    • The BEST Keto Chocolate Cupcakes (Almond Flour Cupcakes)
    • Best Keto Banana Bread Recipe (Without Bananas)
    • Keto for Kids (Is it Safe?)
    6922 shares
    • Share
    • Tweet
    • Yummly
    mockups of low-carb meal plans and templates
    Libby Jenkinson in her garden

    I'm Libby Jenkinson MPS. A registered pharmacist, Health Coach, Cert.Adv Nutrition, mother of 3 and founder of Ditch The Carbs and Low-Carb Practitioners.

    Learn more about me →

    low-carb and keto cookbooks

    Recent Posts

    • The Best Keto Pizza Casserole (made with cauliflower)
    • Bacon-Wrapped Cheesy Stuffed Jalapeno Peppers (Keto-Friendly)
    • 3-Ingredient Keto Tortilla Chips Recipe (Air Fryer or Baked)
    • The Best Keto Coffee Creamer Recipe (5 flavors)
    • Easy Low-Carb Keto Oatmeal Recipe (5-Ingredients)

    Reader Interactions

    Comments

      Please leave a COMMENT. Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




      This site uses Akismet to reduce spam. Learn how your comment data is processed.

    1. Fiona

      May 27, 2019 at 5:15 am

      Can you reheat from freezing? If so, what’s the best way? Thanks

      Reply
      • Libby www.ditchthecarbs.com

        May 27, 2019 at 10:44 am

        Yes, you can either microwave or use the oven to reheat the mini quiches. The oven is probably the preferred method so they don't go soggy, but for a fast and convenient method, use the reheat function on the microwave.

        Reply
    2. Claire

      August 26, 2017 at 7:03 pm

      I am veggie, in your experience might mini crustless quiches work using beaten egg, veggies, cheese, just in the silicon cases without the bacon lining? I am about to start making packed lunches again for me and hubby, and these would be easy to make half veggie and half not! I enjoy reading your recipes and am looking forward to making more of them once I'm back in my own kitchen! Thank you 🙂

      Reply
      • Libby www.ditchthecarbs.com

        August 28, 2017 at 11:55 am

        Yes you can go without the crust, that would be a great way to make them. It is such an adaptable recipe, just add whatever you fancy into them too.

        Reply
    3. kelly polizzi

      August 14, 2017 at 3:57 pm

      i dont eat cheese but my family does. as a result, i dont often know which cheeses work best when. Is there one in particular you like to use when making these?

      Reply
      • Libby www.ditchthecarbs.com

        August 14, 2017 at 4:23 pm

        I tend to always have a big block of Edam, Colby, or mild at hand. I also have used mozzarella (the pre shredded type) too.

        Reply
    4. Cherieann

      February 23, 2017 at 3:33 am

      Is there a way to get a pic of how you are putting the slice of bacon in to cover the bottom and the sides? I'm so visual! <3

      Reply
      • Libby www.ditchthecarbs.com

        February 23, 2017 at 11:00 am

        Great idea, I'll see if I can do this next time I make them.

        Reply
    5. Denise Farr

      January 01, 2017 at 10:22 pm

      These are great... simple to make, and good to eat hot or cold from the fridge. They came out of the greased muffin tins with no trouble. I can see lots of possibilities with ingredients and they will be excellent food to take on day hikes.

      Reply
    6. Lynn Goodman

      August 19, 2016 at 3:55 am

      How much is a rasher of bacon, and do you fry it first or put it in raw? Thanks!

      Reply
      • Libby www.ditchthecarbs.com

        August 19, 2016 at 10:49 am

        A rasher is a slice of bacon, and no you don't cook them first. You line each muffin/cupcakes case with a raw bacon slice and it will cook as the egg and cheese cooks.

        Reply
    7. kate

      April 04, 2016 at 3:20 pm

      Although I liked the idea, these are by no means quiche! ?

      Reply
      • MariaTeresa

        October 29, 2017 at 4:53 pm

        I agree. Still sounds good, even if it is just an omelette.

        Reply
        • Elizabeth

          March 11, 2018 at 8:21 pm

          Or a baked egg?

          Reply
    8. Melanie

      April 04, 2016 at 12:09 pm

      On all the kids lunches (looking at the monthly print out) the lunches are served cold correct? Nothing needs to be warmed? I'm real freaky about food poisoning, heat don't heat, ya know. 🙂

      Reply
      • Libby www.ditchthecarbs.com

        April 04, 2016 at 12:30 pm

        I send all my children to school with lunch boxes, all cold from the fridge with no feezer blocks. In over 10 years of lunch making for 3 children and my husband they have never got sick. Food is only out of the fridge for a few hours. I am in NZ where it can get up to 30C in the summer. If you really are concerned, send with a chiller block or in a thermos if you want to serve them a warm meal.

        Reply
        • Melanie

          April 04, 2016 at 6:22 pm

          Great thanks! ??

          Reply
    9. Andrea Young

      September 28, 2015 at 12:08 am

      How do you defrost them?

      Reply
      • Libby www.ditchthecarbs.com

        September 28, 2015 at 8:59 am

        Just unwrap each slice and put them on the kitchen bench or in the fridge to defrost.

        Reply
    10. cat

      April 06, 2015 at 8:20 am

      I would love can post the baking temperature in Fahrenheit.

      Reply
      • Libby www.ditchthecarbs.com

        April 07, 2015 at 5:31 pm

        I am slowly going through my recipes and making them more international. Most of my baking is done at 180C which is equivalent to 350F.

        Reply
      • Claire

        August 26, 2017 at 6:58 pm

        There are loads of oven temp conversion charts online, just print one off and keep it in your kitchen!

        Reply
    11. mollie

      February 28, 2015 at 2:22 am

      I love your site. The recipes are delicious. Thank you.

      Reply
    12. Dawn Collins

      February 22, 2015 at 12:50 pm

      Is that net carbs and do they freeze

      Reply
      • Libby www.ditchthecarbs.com

        February 23, 2015 at 9:32 am

        No all my nutrition panels are total carbs as some people count total or net so I leave it up to them. These are guides only as the brands of cheese, milk etc you use can vary considerably in carb counts so if you want an accurate count, use MyFitnessPal and enter the brands you used.

        Reply

    Primary Sidebar

    mockup of low-carb keto cookbooks

    • Low-Carb And Keto For Beginners (Start Here)
    • The Best Low-Carb Keto Recipes
    • Low-Carb Keto Shop - Cookbooks, Sweeteners, Meal Plans, Coaching
    • Low-Carb Keto Cookbooks

    ☕️ BUY ME A COFFEE ☕️

    Footer

    ^ BACK TO TOP ^

    mockups of cookbooks
    mockups of featured websites

    Start Here

    • New Here
    • Sweetener Guide
    • Flours Guide
    • Recipe Index
    • Macro Calculator

    Connect

    • FREE Meal Plan
    • 50 Keto Snacks
    • Find a Dr
    • About
    • Affiliates

    ☕️ Buy me a coffee ☕️

    Services

    • 4-week QUICKSTART
    • Get Cookbooks
    • Get Meal Plans
    • Starter Pack

    Ditch the Carbs is a participant in Amazon Services, LLC. Associates Program. We earn from qualifying purchases, at no cost to you.
    Privacy Policy - T&C
    Copyright © 2023 Ditch The Carbs

    keto diet app logo
    • 4353