Crustless Silverbeet Quiche (keto + gluten free)

Warm and healthy!

In some countries, like New Zealand, silverbeet – Korare – swiss chard – can grow all year round in gardens making it a cheap and plentiful food source with plenty of vitamins. This is a tasty and easy way to cook it that can be easily adapted – consider sautéing the onions with chopped bacon; add a tin of tuna for quick additional protein; change the sour cream to heavy cream; use a mix of your favourite cheeses to change the flavour profile. Scale the recipe up to adapt for a larger family (or the size of your casserole dish).

You can make this as a one pot meal, mix everything in a casserole dish and stick it in the oven to bake, or you can prepare the ingredients in different ways first.

On keto and want to avoid the onion? Switch to dried onion flakes (I’ve given both options in the nutritional info) or add a small amount of leek / spring onion instead.

Ingredients

  • 200g silverbeet / swiss chard
  • 1 clove of garlic (crushed)
  • 80g brown onion (finely diced)
  • 4 large eggs
  • 100g Colby cheese (grated)
  • 125g sour cream
  • salt to taste

Allergies: free from gluten, soy, nuts.

Directions

  1. Put oven on to pre-heat to 180’C / 375’F. Grease a casserole dish (I use a large Pyrex one).
  2. Finely chop the silverbeet; crush and dice the garlic; finely dice the onion; grate the cheese.
  3. Choose any additional prep for the ingredients. Do you want to steam the silverbeet so that you can fit more in your casserole dish? Do you want to saute the onions? Do you want to cook any meat to add to the quiche?
  4. I like to place the grated cheese, sour cream, eggs, salt, garlic and onion in a mixing bowl and whizz till frothy with an electric beater. I place the silverbeet in the casserole dish and pour the mixture over it; then stir till well combined.
  5. Place in the oven and bake for 50 minutes. Note: if the silverbeet was not pre-steamed, you will need to check the dish after 20 minutes and give it a good stir and press.

NUTRITIONAL INFORMATION

Based on 4 servings and using brown onion:

Serving Size: 1 Serving

Average Quantity
per Serving
Average Quantity
per Serving
Energy1035.2 kJ (247 kcal)
Protein13.2 g
Fat, total19.2 g
– saturated9.7 g
Carbohydrate4.9 g
– sugars3 g
Dietary Fibre1.1 g
Vitamin C17 mg
Vitamin A1027.4 µg
Calcium246.8 mg
Iron1.5 mg

Based on 4 servings and using 3g dried onion:

Serving Size: 1 Serving

Average Quantity
per Serving
Energy1011.6 kJ (242 kcal)
Protein13.1 g
Fat, total19.2 g
– saturated9.7 g
Carbohydrate3.8 g
Dietary Fibre1 g
Vitamin C15.8 mg
Vitamin A1027.4 µg
Calcium244.2 mg
Iron1.5 mg

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