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    Keto Asparagus Spinach Quiche

    This keto low carb asparagus quiche has a great savory flavor and is so delicious that everyone will want a second slice. With a rich keto lupin flour pie crust, savory asparagus, spinach and Feta cheese it makes a tasty low carb and gluten-free quiche.

    Who doesn't love a quiche? A quiche is perfect for lunch, brunch, picnics or any pot luck. With this rich buttery low carb crust you could be fooled into it being a high carb version.

    keto asparagus quiche
    Jump to:
    • How many carbs in asparagus?
    • Asparagus Quiche Ingredients
    • How to make keto asparagus quiche
    • Quiche Storage
    • What to serve with asparagus quiche
    • Frequently Asked Questions
    • More low carb vegetarian asparagus recipes
    • Keto Asparagus Spinach Quiche

    How many carbs in asparagus?

    Not only is fresh asparagus delicious it's a great low carb vegetable. Enjoy it when it's in season as it's only 1.8 grams of net carbohydrates per 100g serving.

    Asparagus is a great healthy vegetable as it's low in calories, high in fiber and full of antioxidants. And just delicious when fresh.

    Asparagus Quiche Ingredients

    For this quiche crust we have used our lupin flour pie crust. It's low in carbs, high in fiber and is a nut-free, gluten-free and coconut-free crust. Don't be put off by the carbohydrate figure as you need to subtract the fiber content. When you do this, it's one of the lowest low carb flours you can use with a high protein count too.

    By all means, use another low carb crust such as an almond flour or coconut flour crust. Or omit the crust completely for a crustless quiche.

    lupin flour pie crust

    For the filling, we air fried the asparagus but you could roast, steam or grill it. The asparagus does need to be cooked before using it as a quiche filling.

    • Asparagus Spears- Ensure that the asparagus stalks are fresh.
    • Spinach - We use frozen spinach and defrost it.
    • Feta cheese - This cheese goes well with both asparagus and spinach. It could be substituted with Cheddar cheese or Goat's cheese.
    • Eggs
    • Cream - No quiche is made without a dash of cream.
    • Spring onions - Add a slight savoury flavour to the filling.
    • Seasonings - Salt, Pepper and a dash of nutmeg.

    How to make keto asparagus quiche

    Once you have made the lupin flour quiche, air fried the asparagus, this is a simple low carb quiche to assemble and bake.

    keto asparagus quiche
    1. Make and bake the lupin flour quiche crust or another low carb quiche crust.
    2. Air fry the asparagus or cook it to your own preference.
    3. Add the spinach, chopped spring onions, Feta cheese and seasoning to the quiche crust.
    4. Pour in the egg and cream mixture.
    5. Place the asparagus spears on top.
    6. Bake, eat and enjoy!

    Quiche Storage

    Once baked, eaten and you may have a left over slice or two of this lupin flour quiche and these can be stored in an airtight container. Keep them in the refrigerator and they will keep for up to 4 days. Either enjoy the asparagus quiche cold or reheat them in the oven. Reheating the quiche in the microwave can cause the quiche crust to soften.

    keto asparagus quiche

    What to serve with asparagus quiche

    This quiche is best serve with a side of coleslaw, 4 bean salad or turnip fries for a hearty vegetarian lunch.

    Frequently Asked Questions

    Can this low carb quiche be frozen?

    This quiche freezes well. We suggest that you slice the asparagus quiche, either wrap it in plastic wrap or place in zip locked bags then freeze. Defrost in the refrigerator.

    What other low carb quiche crusts can be used?

    If you don't have lupin flour, then you can make this recipe with almond flour. For a coconut flour quiche crust you will need to reduce the quantity of flour used to about ¾ of a cup. You could even use a cauliflower crust.

    More low carb vegetarian asparagus recipes

    Enjoy the best of seasonal asparagus with these low carb vegetarian recipes.

    Asparagus Ricotta Tart

    Halloumi Asparagus Salad

    Asparagus Goats Cheese Tart

    Asparagus Mimosa

    This post may contain affiliate links. Please read my disclosure policy for more information.

    asparagus quiche

    Keto Asparagus Spinach Quiche

    Nothing says spring like asparagus, and this keto quiche is a mouthwatering recipe. Made with a lupin flour crust and an asparagus spinach filling with Feta cheese makes this a hearty savoury low carb vegetarian dish.
    Print Recipe Pin Recipe Add to Collection Go to Collections
    Prep Time 25 minutes mins
    Cook Time 40 minutes mins
    Pastry chilling time 10 minutes mins
    Total Time 1 hour hr 15 minutes mins
    Course Main Course
    Cuisine Gluten Free, Low carb, Vegetarian
    Servings 8 slices
    Calories 400 kcal

    Ingredients
     
     

    Quiche Crust

    • 1 ½ cups lupin flour
    • ½ cup butter
    • 1 tablespoons apple cider vinegar
    • ½ teaspoon xanthan gum
    • 1 medium egg
    • 2 oz cream cheese
    • ½ teaspoon salt

    Filling

    • 8 oz asparagus spears
    • 4 spring onions trimmed and chopped
    • 1 cup Frozen spinach, defrosted
    • 1 cup heavy cream
    • 5 large eggs
    • 1 cup Feta cheese crumbled or cut into cubes
    • ½ teaspoon salt
    • 1 teaspoon black pepper
    • ¼ teaspoon nutmeg, ground

    Instructions
     

    • Pre-heat the oven to 180C/350F degrees. Lightly grease or butter an 8 inch pie dish.

    Make the quiche crust

    • Place all ingredients in the food processor and pulse until you have a solid dough. It may be a bit sticky.
    • Remove the dough from the food processor and wrap in parchment paper. Chill in the fridge for at least 10 minutes to firm up before rolling.
    • Place the pastry dough in between two layers of parchment paper and roll out to the size of the pie dish.
    • To place the pie crust in the baking dish, place the baking dish upside down over rolled pie crust. Hold one hand on the dish and slide your hand under the bottom parchment paper. Flip so the pie pan is on the bottom and pastry is on top.
    • Remove the parchment paper and press down the edges. If the pastry cracks or splits, press them together.
    • Prick the base with a fork to stop the pastry rising when cooking.
    • Bake for 13-15 minutes at 180C/350F degrees until golden.
    • Remove from the oven until the case is ready to be filled.

    Make the filling

    • Cook the asparagus spears by either air frying, grilling or steaming. Slice and chop (for a prettier quiche. We reserve spears for the topping, the others to be chopped with the filling)
    • In a medium mixing bowl add the eggs and cream and beat until smooth. Add the seasoning to the egg mixture.
    • Place the defrosted spinach, choppe spring onions, any chopped asparagus and Feta cheese into the low carb quiche crust case.
    • Pour the egg mixture over the vegetables.
    • Layer the asparagus spears on top.
    • Bake for 30-40 minutes at 180C/350F degrees until the top of the quiche is golden and firm.

    Notes

    Makes 8 slices at 4g net carbs per slice
    The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
    Any nutritional analysis on the website is based on an estimate, calculated by Spoonacular from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.
     

    YOUR OWN NOTES

    Click here to add your own private notes.

    Nutrition

    Serving: 1sliceCalories: 400kcalCarbohydrates: 13gProtein: 19gFat: 34gFiber: 9g
    The information shown is an estimate provided by an online nutrition calculator.
    Keyword low carb vegetarian, lupin flour recipes
    Do you know your macros?Check out Free Macro Calculator!
    Tried this recipe?Mention @KetoVegetarianRecipes on Instagram or hashtag it #ketovegetarianrecipes!

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    Hi, I'm Angela!

    I'm the creator behind all the tasty low carb & gluten free recipes at Keto Vegetarian Recipes. I live in sunny St Lucia with the husband, dogs & cats.

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