Mini Green Chile Quiche Keto Friendly

Delicious Mini Quiches by any other name are just as yummy and keto diet friendly. My favorites are filled with green chiles but, they are so versatile, you can fill them with anything!

Mini Green Chile Quiche is Keto Diet Friendly

I have decided to go for a low carb lifestyle also known as the Keto Diet.

Needless to say, I've been elbow deep in recipe revisions and menu over hauls ever since.

Now, there has been a lot of talk going around cyber space about this diet or that diet or no "die" it.  But, after a stark self examination, I have to face the fact that the low-glycemic lifestyle is one that works for me.  Unfortunately, it doesn't work too well for the rest of my family.  So, I've got to find a way to make my new, reduced carb menu fit into my busy, physically active boys' lives.

That won't be too hard.  Anything I can eat, they can eat.  And, I can throw in some additional choices just for them like whole wheat pasta, brown rice or even a crouton or two.

Over the next few weeks, I will be working some lighter recipes into the Southwest mix. Don't get me wrong, if I have learned anything about myself over the years, there will be plenty of "days off" and ultra fun ways to "splurge!"

How to Serve Mini Green Chile Quiche

I have seen these individual quiches called Egg Muffin Cups and Cheesy Egg bites to name a few of their other names. My blogging friend fills them with zucchini and calls them Zucchini Puffs.

Boost the veggies in this mini green chile quiche recipe adding diced summer squash to turn them into a Green Chile Yellow Squash Quiche. You can even switch the green chiles in these mini quiches to make creamy broccoli chedder quiche.

I like to serve this mini green chile quiche recipe on a bed of crispy green salad with a tangy vinaigrette or house dressing recipe. If you like some crunch with a few Garlic Butter Coutons, it won't add very many carbs.

First recipe redo... my favorite Green Chile Quiche.  I think this recipe really highlights the actual flavor of the green chiles—not the heat.  The milk, eggs and cheese remove the heat and leave the bright herb-y flavor of the roasted green chiles (yes, you may certainly use canned chiles.  And please, feel free to buy pre-roasted chiles from the Latin market).  I've made this quiche a crustless one, with milk (not cream) and used some egg whites along with the whole eggs to give it a lighter touch.

I've paired the quiche with an endive salad with sun dried tomato pesto instead of a creamy dressing.  The pesto has a lot of flavor so you don't need much.  If you want, you can thin it with a little water just before you serve it.  The recipe makes a large batch of pesto so... stay tuned for my "round two" pasta recipe made with the leftovers.

Here are some tips for including your family in your healthier lifestyle:

Tips for Including Your Family in Your Healthier Lifestyle:

Not everyone in the family needs a low carb quiche.  Make the mini quiches in large muffin tins or ramekins and let everyone add the "fixin's" they like.  Having additional ingredients ready to add to the mini quiches will make it a fun "interactive dinner."

Of course, having southwest favorites like bacon, corn, diced and sauteed potatoes, and avocado chopped and ready to go are always on my list.

If your family loves the taste of pie crust with their quiche, cut out shapes of pie crust and bake them separately.  You can garnish the quiche with them.  It's a great way to get smaller children to eat.  If you need a pie crust recipe, check out my friend's blog Barbara Bakes.

Be sure to add an extra side dish for family members who don't need to reduce their carb intake.  Add a roasted, starchy vegetable, a garlic toast or side of couscous to complete their meal.

Warning, Will Robinson, Danger!  Danger!

Mini Quiche cook very quickly. Watch your temperature.

Tip: Drop the temperature down to 325 if you are using mini muffin tins. The mini quiches don't need a high temperature and can dry out.

Luckily, I experimented with cooking the mini quiches in regular sized muffin tins to make kid sized quiches.  I say luckily because I realized you will need to drop the temperature from 375 degrees to 325 degrees.  The higher temperature boils the tiny quiches and scrambles the egg.  They still taste great but, the texture is just a little different.

I did not intend the photo of the finished quiche at the beginning of the post to be such a fine example of German Expressionism (itty bitty quiche, giant, over powering salad).

Don't let the 80's reputation chase you off. Quiches are a fast and easy weeknight meal that can be filled with just about anything you can think of.

Here are some other quiche and fritatta recipes you might like:
Ham and Cheese Souffle Casserole by Foodie Crush
Red Kale and Cheese Omelette for Two by Kalyn's Kitchen
Make-Ahead Baked Eggs with Bacon, Mushrooms & Sage Recipe by Cookin' Canuck

Mini Green Chile Quiche and Endive Salad with Tomato Pesto

Sandy Hoopes

4 from 1 vote

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Servings 10

Ingredients

  

• Quiche:
• ¼ large yellow onion minced
• 2 Anaheim or poblano green chiles roasted, peeled, seeded and diced or 10 ounces canned
• 4 large eggs whole
• 4 large egg whites
• 8 ounces milk or half and half
• 8 ounces grated Monterrey Jack cheese
• Kosher salt and black pepper to taste
• Salad:
• 3 heads endive
• 4 handfuls of spring mix greens
• 1 7 ounce bottle sun-dried tomatoes in olive oil
• 1 clove garlic peeled
• ¼ cup fresh Mexican oregano
• ¼ cup cotija cheese grated
• ¼ cup pepitas or pine nuts
• ¼ cup olive oil optional to loosen the pesto a little

Instructions

 

• For Quiche:
• Pre-heat oven to 375 degrees.
• Finely mince the onion. The traditional "Sonoran Southwest" flavor is to use the onion raw but, you may pre-cook them slightly in the microwave, just to soften them, if you prefer.
• Beat together the whole eggs and the egg whites. Stir in the milk, onions, diced chiles, and cheese.
• Season with salt and pepper.
• Pour into greased ramekins or large muffin tins.
• Bake for 15 minutes or until the quiches are set but, still slightly "giggly" in the center. If you use smaller, regular sized muffin tins, reduce the heat to 325 degrees.
• Remove from the oven and cool on a rack for 10 minutes.
• Use a knife to separate the quiches from the sides of the ramekins or muffin tins. You may serve them in the ramekins, if desired.
• For the Endive Salad:
• While the quiches are baking, Place the tomatoes with the oil, garlic, oregano, cotija cheese and pepitas or pine nuts in a small food processor or blender and blend into a paste. If the mixture is too thick, add a little more olive oil or a tablespoon or two of water to thin a little.
• Remove the core from the bottom of the endive and rinse. Rinse the mixed greens as well.
• Plate the greens and endive and spoon some of the tomato pesto over the greens.
• Garnish with a few pieces of shaved cotija cheese.
• Serve Mini Green Chile Quiches with the Endive Salad with Tomato Pesto.

Notes

Prep time accounts for using roasted chiles from the Latin Market. You will need about 15 additional minutes if you roast the chiles yourself, which is very easy to do.