Crustless Low-Carb Quiche with Chard, Beef & Feta
This crustless low-carb quiche brings together savoury beef mince, tender chard and creamy feta for a dish that skips the pastry base yet still leaves you satisfied. An egg and yogurt mixture binds everything into a wonderfully juicy bake that tastes just as good fresh from the oven as it does reheated the next day. Perfect if you're expecting guests and want to prep ahead in a relaxed way. Pine nuts add a lightly nutty crunch that rounds the whole thing off.
Ingredients
- 1 Swiss chard, large, about 800 g
- 250 g beef mince
- 1 onion
- 1 handful pine nuts, about 30 g
- 200 g feta, sheep's cheese; use a firm block, not the crumbly type in brine if you can
- 4 eggs
- 150 g yogurt
- salt, to taste
- pepper, to taste
- nutmeg, freshly grated
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 3 Servings |
|---|---|---|
| Calories | 480 kcal | 1,440 kcal |
| Carbohydrates | 8 g | 24 g |
| Protein | 34 g | 102 g |
| Fat | 34 g | 102 g |
| Fibre | 3 g | 9 g |
| of which sugar | 5 g | 15 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Preheat the oven to 200C (fan 180C).
- Trim the stalk from the chard, wash the leaves thoroughly and cut into small pieces. Peel the onion and finely dice it.
- Fry the beef mince in a pan without oil until crumbly and lightly crisp — the mince brings enough fat of its own. Season with salt and pepper, then set aside.
- In the same pan, sweat the diced onion in a little olive oil. Add the chard and fry everything together for about 5 to 8 minutes. Season with salt and pepper.
- In a tall jug or bowl, combine the eggs, yogurt, pine nuts and crumbled feta. Season with salt, pepper and freshly grated nutmeg.
- Add the mince and chard to the egg and yogurt mixture and stir everything together thoroughly.
- Spoon the mixture into a round or square springform tin and bake in the preheated oven at 200C (fan 180C) for about 40 minutes, until the quiche is set and lightly golden.
Cooked it? Tell us how it turned out.
Did you like it? Rate this recipe
Nutrition facts per serving (estimate)
| Calories | 480 kcal |
|---|---|
| Carbohydrates | 8 g |
| Protein | 34 g |
| Fat | 34 g |
| Fibre | 3 g |
| of which sugar | 5 g |
Frequently asked questions
Can I make this low-carb quiche ahead of time?
Yes, the quiche bakes beautifully a day in advance and simply reheats the next day. It tastes just as good warmed through as it does fresh.
Do I need a springform tin or will another dish work?
You can use either a round or a square springform tin. The main thing is that it's deep enough so the mixture doesn't overflow.
Is the quiche really gluten-free?
Since there's no flour and no pastry base, this recipe is naturally gluten-free. Just check that all the products you use (such as the yogurt) are labelled gluten-free.
Can I swap the beef mince for another type of meat?
Mixed pork and beef mince or lamb mince also pair very well with chard and feta and can be used without any trouble.
Comments
No comments yet. Be the first to write one!
Thanks for your comment! We will review it and publish it shortly.