Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Yield(s): Serves 9

30m prep time

1h cook time

Ingredients

  • Keto Crust:
    • 1 1/2 cups almond flour
    • 1/4 cup coconut flour
    • 1/2 cup unsalted butter, melted
    • 1 large egg
    • 1/4 teaspoon salt
  • Filling:
    • 2 yellow onions, thinly sliced
    • 2 tablespoons butter
    • 8 slices bacon
    • 8 large eggs
    • 1 1/2 cups heavy cream
    • Kosher salt and freshly ground black pepper, to taste
    • 2 cups sharp cheddar cheese, grated

Preparation

  1. Preheat Oven: Preheat oven to 400°F.
  2. Prepare Keto Crust:
  3. Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE
    • In a bowl, mix almond flour, coconut flour, melted butter, egg, and salt until a dough forms.
    • Press the dough evenly into the bottom and up the sides of a pie pan to form the crust.
    • Bake the crust for 10 minutes to set, then set aside.
  4. Caramelize Onions:
    • In a large skillet over medium-low heat, melt butter and cook onions until deep golden brown, stirring occasionally, about 15-20 minutes. Set aside to cool.
  5. Cook Bacon:
    • Cook bacon until chewy but not too crispy. Chop into bite-sized pieces and set aside.
  6. Prepare Filling:
    • In a large bowl, whip the eggs, heavy cream, salt, and pepper.
    • Stir in the caramelized onions, bacon, and grated cheese.
  7. Assemble and Bake:
    • Pour the filling into the pre-baked keto crust.
    • Cover lightly with foil and place on a rimmed baking sheet.
    • Bake for 45 minutes, then remove foil and bake until golden brown, about 10-15 more minutes.
  8. Rest and Serve:
    • Let the quiche sit for 10-15 minutes before slicing and serving. Enjoy!

Nutrition Facts (Per Serving)

  • Servings: 9

Per Serving:

  • Calories: 440
  • Total Fat: 39g
    • Saturated Fat: 18g
  • Cholesterol: 235mg
  • Sodium: 520mg
  • Total Carbohydrates: 6g
    • Dietary Fiber: 2g
    • Sugars: 2g
  • Protein: 18g

Key Points:

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

  • Low Carb: The pie crust made from almond and coconut flour significantly reduces the carbohydrate content.
  • High Fat: This recipe is rich in healthy fats, aligning with the principles of a ketogenic diet.
  • Protein: A good source of protein from eggs, bacon, and cheese