Low Carb Asparagus Fathead Quiche recipe

There are certain dishes that just scream “special occasion.” For me, a classic quiche—with its flaky pastry crust and rich, savory custard—was always at the top of that list, a staple of leisurely brunches and elegant lunches that I sorely missed when I adopted a low-carb lifestyle. The idea of a quiche without a traditional flour crust felt like a sad compromise. That is, until I discovered the magic of Fathead dough. I was skeptical, of course. Could a dough made primarily of cheese and almond flour really stand up to a wet custard filling? Could it deliver that satisfying, buttery bite? I decided to put it to the test with my favorite spring vegetable: asparagus. The result was nothing short of a culinary miracle. The Fathead crust baked into a sturdy, golden-brown shell that was unbelievably flaky and savory, with a flavor reminiscent of a high-end cheese straw. The creamy Gruyère and egg custard was silky smooth, punctuated by tender-crisp spears of asparagus and a hint of garlic. When I served it to my family for a weekend brunch, they were floored. No one could believe the crust was not only low-carb and gluten-free, but that it was the star of the show. This Low Carb Asparagus Fathead Quiche isn’t a substitute for the real thing; it’s a gourmet masterpiece in its own right, proving that you can enjoy the most decadent and elegant foods without ever compromising your health goals.

Why This Fathead Quiche Recipe is a Low-Carb Revelation

Before we dive into the recipe, let’s appreciate the genius behind its components. This isn’t just a crustless quiche with a cheese base; it’s a thoughtfully constructed dish where each element plays a crucial role in creating a final product that rivals, and perhaps even surpasses, its high-carb counterpart.

• The Miracle of the Fathead Crust: Fathead dough is the undisputed hero of the keto baking world. It’s a brilliant concoction of melted low-moisture mozzarella, cream cheese, almond flour, and an egg. When combined and baked, it undergoes a transformation that mimics traditional pastry. The mozzarella provides structure and a savory, cheesy flavor. The almond flour gives it a tender, shortbread-like crumb. The cream cheese adds richness and pliability, while the egg acts as a binder. The result is a sturdy, flavorful, and wonderfully “bready” crust that is the perfect vessel for our creamy filling. Most importantly, it’s robust enough to be par-baked, a critical step that ensures it stays crisp and never becomes soggy, even when filled with a wet custard.
• The Silky, Savory Custard: A perfect quiche is defined by its custard, and this one is classically luxurious. The base of eggs and heavy whipping cream creates a filling that is incredibly rich and sets up with a silky, delicate texture that melts in your mouth. This combination is naturally very low in carbohydrates, making it an ideal component for a keto recipe. The choice of cheese here is also deliberate.
• The Power of Gruyère and Asparagus: This is a classic flavor pairing for a reason.
  • Gruyère Cheese: While cheddar is common, Gruyère elevates this quiche from good to gourmet. It’s a hard Swiss cheese with a distinctively nutty, slightly sweet, and earthy flavor that deepens as it melts. It adds a layer of complexity that beautifully complements the other ingredients without overpowering them.
  • Asparagus: The star vegetable provides a fresh, green, and slightly earthy flavor that cuts through the richness of the custard and cheese. We blanch the asparagus briefly before adding it to the quiche, which serves two purposes: it tenderizes the spears so they are perfectly cooked in the final bake, and it locks in their vibrant green color.
• A Truly Satisfying, All-in-One Meal: This quiche is a nutritional powerhouse. It’s packed with protein from the eggs and chicken, healthy fats from the almond flour, cream, and cheese, and fiber and micronutrients from the asparagus. It is incredibly satiating, meaning a single slice can serve as a complete and satisfying meal for breakfast, lunch, or dinner, keeping you full and energized for hours.

Complete Ingredients for Asparagus Fathead Quiche

For the best results, use high-quality, full-fat ingredients. Weighing the almond flour and mozzarella will yield the most consistent results for the Fathead dough.

For the Low Carb Fathead Dough Crust:

• 1 1/2 cups (170g) shredded low-moisture, whole-milk mozzarella cheese
• 2 oz (57g) full-fat block cream cheese, cut into cubes
• 1 cup (112g) blanched, superfine almond flour
• 1 large egg, lightly beaten
• 1/2 teaspoon salt
• 1/4 teaspoon garlic powder (optional)

For the Asparagus and Gruyère Filling:

• 1 bunch (about 1 lb or 450g) fresh asparagus, tough ends trimmed
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/4 cup finely chopped shallot or yellow onion
• 5 large eggs
• 1 cup heavy whipping cream
• 1 cup (113g) shredded Gruyère cheese, divided
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• A pinch of nutmeg (optional, but highly recommended)

Step-by-Step Instructions for Quiche Perfection

Follow these instructions carefully, paying close attention to the par-baking step for the crust, which is essential for a crisp, non-soggy bottom.

Part 1: Prepare and Par-Bake the Fathead Crust

Step 1: Create the Fathead Dough

1. In a large, microwave-safe bowl, combine the 1 1/2 cups of shredded mozzarella and the 2 ounces of cubed cream cheese.
2. Microwave on high for 60 seconds. Stir the mixture well. Microwave for another 30-45 seconds, or until the cheeses are fully melted and can be stirred into a smooth, homogenous mixture.
3. Working quickly while the cheese is hot, add the almond flour, salt, and optional garlic powder to the bowl. Stir vigorously with a sturdy spatula until a sticky dough forms.
4. Let the dough cool for a minute or two so it doesn’t scramble the egg. Add the lightly beaten egg and continue to mix and knead with the spatula (or your hands, if cool enough) until the egg is fully incorporated and you have a smooth, pliable ball of dough.

Step 2: Form and Par-Bake the Crust

1. Preheat your oven to 400°F (200°C).
2. Place the ball of dough in the center of a 9-inch pie plate or quiche dish.
3. Using your fingers, press the dough evenly across the bottom and up the sides of the dish. Try to get the thickness as uniform as possible. For a neat edge, you can trim any excess dough around the rim with a knife.
4. Use a fork to poke several holes in the bottom and sides of the crust (this is called “docking” and it prevents the crust from puffing up too much).
5. Place the crust in the preheated oven and bake for 8-10 minutes, or until the edges are firm and just beginning to turn golden brown.
6. Remove the crust from the oven and set it aside to cool slightly while you prepare the filling. Reduce the oven temperature to 375°F (190°C).

Part 2: Prepare the Filling and Bake the Quiche

Step 3: Prepare the Vegetables

1. Bring a pot of salted water to a boil. While it heats, prepare an ice bath (a large bowl of ice water).
2. Cut the trimmed asparagus spears into 1-inch pieces, setting aside a few of the tips for decoration if desired.
3. Blanch the asparagus by adding it to the boiling water for 60-90 seconds, just until it turns bright green. Immediately remove it with a slotted spoon and plunge it into the ice bath to stop the cooking process. Drain well and pat dry with paper towels.
4. In a small skillet, heat the olive oil over medium heat. Add the chopped shallot (or onion) and cook until softened, about 3-4 minutes. Add the minced garlic and cook for another minute until fragrant. Remove from heat.

Step 4: Assemble the Quiche

1. Sprinkle half of the shredded Gruyère cheese (1/2 cup) evenly over the bottom of the par-baked Fathead crust.
2. Arrange the blanched asparagus pieces and the cooked shallot/garlic mixture over the cheese.
3. In a medium bowl, whisk together the 5 large eggs, heavy cream, salt, pepper, and the pinch of nutmeg until smooth and fully combined.
4. Carefully pour the egg custard mixture over the asparagus and cheese in the pie plate.
5. Sprinkle the remaining 1/2 cup of Gruyère cheese over the top. If you reserved asparagus tips, you can arrange them decoratively on top now.

Step 5: Bake and Rest

1. Carefully place the quiche in the 375°F (190°C) oven.
2. Bake for 30-35 minutes, or until the center is “mostly set” but still has a slight jiggle when you gently shake the dish. The top should be golden brown.
3. Remove the quiche from the oven and let it rest on a wire rack for at least 15-20 minutes before slicing and serving. This is a crucial step that allows the custard to fully set, ensuring clean, beautiful slices.

Nutrition Facts

Please note that these nutritional values are an estimate and can vary based on the specific brands and ingredients used. This calculation is for one serving if the quiche is divided into 8 slices.

• Servings: 8
• Calories per serving: Approximately 450-490 kcal
• Net Carbs per serving: Approximately 6-8g

This quiche is high in fat and protein, making it exceptionally filling and perfect for a keto or low-carb diet.

Preparation Time

• Prep Time: 25 minutes
• Cook Time: 45 minutes (includes par-baking and final baking)
• Total Time: Approximately 1 hour and 10 minutes

How to Serve Your Low Carb Asparagus Quiche

This versatile quiche is perfect for any meal of the day and can be dressed up or down depending on the occasion.

• For an Elegant Brunch:
  • Serve warm slices alongside crispy bacon or breakfast sausage.
  • Pair with a simple arugula salad tossed with lemon vinaigrette and shaved Parmesan to complement the nutty Gruyère.
  • Offer a side of fresh berries for a pop of color and sweetness.
• As a Satisfying Lunch:
  • A slice of quiche, either warm or at room temperature, is perfect on its own.
  • Serve it with a cup of creamy tomato soup for a comforting and complete meal.
  • Pair with a side of sliced avocado drizzled with olive oil and flaky sea salt.
• For a Simple, Light Dinner:
  • Serve a warm slice of quiche with a side of roasted cherry tomatoes or a simple cucumber and dill salad.
  • Pair it with a larger protein, like a grilled chicken breast or a piece of pan-seared salmon, for a heartier meal.
• Garnish Options:
  • Sprinkle with fresh chopped chives or parsley just before serving for a burst of fresh, herby flavor.
  • Add a few grinds of fresh black pepper.

5 Additional Tips for Flawless Fathead Quiche

Master this recipe with these five essential tips that address common pitfalls and ensure success.

1. Don’t Skip the Par-Baking Step: This is the single most important tip for a successful quiche. Par-baking (or blind-baking) the Fathead crust before adding the wet filling is what guarantees a crisp, sturdy bottom layer. If you pour the wet custard into the raw dough, the bottom will never fully cook and will result in a dreaded “soggy bottom.”

2. Use Low-Moisture, Whole-Milk Mozzarella: The type of mozzarella you use matters immensely for Fathead dough. Avoid fresh mozzarella (the kind packed in water) as it contains too much moisture and will result in a wet, greasy dough. Pre-shredded, low-moisture, whole-milk mozzarella from a bag is perfect for this recipe.

3. Work Quickly with the Hot Dough: Fathead dough is easiest to work with when it’s warm and pliable. As it cools, the cheese will begin to firm up, making it difficult to press into the pan. Have your pie plate ready to go so you can transfer the dough and press it into shape as soon as it’s mixed. If it becomes too stiff, you can pop it back in the microwave for 15-20 seconds to soften it again.

4. Avoid Overbaking the Custard: The key to a silky, creamy quiche custard is to pull it from the oven at the right moment. You’re looking for the edges to be set and the center to have a slight jiggle, similar to gelatin. The residual heat will continue to cook the center as it rests. Overbaking will cause the proteins in the egg to curdle, resulting in a rubbery, weeping texture.

5. Let It Rest Before Slicing: This step is non-negotiable. Fresh out of the oven, the custard is still molten and delicate. Letting the quiche rest for at least 15-20 minutes allows the custard to cool and firm up, which is essential for getting clean, stable slices that hold their shape.

Frequently Asked Questions (FAQ)

Here are answers to some of the most common questions about making this Low Carb Asparagus Fathead Quiche.

1. Can I make this quiche crustless?
Absolutely! If you’re short on time or want an even lower-carb option, you can easily make this crustless. Simply grease your pie plate thoroughly, add the filling ingredients directly to the dish, and bake as directed. You may need to reduce the baking time by 5-10 minutes, so keep an eye on it.

2. Is there a nut-free alternative for the Fathead crust?
Yes, you can make a nut-free version of Fathead dough. The best substitute for almond flour in this context is finely ground sunflower seed flour or sesame seed flour. You can use it in a 1:1 ratio. Be aware that these flours have a more distinct, earthier flavor than almond flour, which will alter the final taste of the crust slightly.

3. Can I use different vegetables or cheese in this recipe?
Of course! This recipe is a fantastic template for customization.

• Vegetables: Cooked and crumbled bacon, sautéed mushrooms, wilted and well-drained spinach, or chopped broccoli florets would all be delicious. Just be sure to pre-cook any hard vegetables and squeeze as much moisture as possible from vegetables like spinach.
• Cheese: Sharp cheddar, crumbled goat cheese, or a mild fontina would all be excellent substitutes or additions to the Gruyère.

4. How do I store and reheat leftover quiche?
Store leftover quiche covered in the refrigerator for up to 4 days. To reheat, you can use the microwave for individual slices, but for the best texture, reheat it in an oven or toaster oven at 350°F (175°C) for 10-15 minutes, or until warmed through. This will help re-crisp the crust.

5. Can I freeze the quiche?
Yes, this quiche freezes well. Let it cool completely after baking. You can freeze it whole or in individual slices. Wrap it tightly in plastic wrap, followed by a layer of aluminum foil, to prevent freezer burn. It can be frozen for up to 3 months. Thaw it in the refrigerator overnight before reheating in the oven as described above.

Print