Low-carb zucchini and bacon quiche (keto egg casserole) is the perfect high protein breakfast, lunch, or dinner.
It’s also easy to freeze so is the perfect recipe for your weekly meal plan and meal prep.
PLUS if you have too much zucchini this season, there are 6 more keto zucchini recipes to make cheap, healthy family dinners this summer.
Is zucchini low-carb?
Yes, zucchini is low-carb, especially if you monitor your daily carb limit and count your macros.
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Zucchini nutritional value per 100g/3.5oz is 3.1 g total carbs – 1 g fiber = 2.1 g net carbohydrates. You use a mere 17 calories, 1.2 g of protein, and a whopping 29% of your daily vitamin C needs. Not bad for a medium zucchini!
Nutritional values from cronometer.com
What is an egg casserole (or quiche)?
A crustless quiche may also be known as a frittata or an egg casserole. It is often a combination of whisked eggs, leftover low-carb vegetables, meat such as ham or bacon, and topped with a shredded cheese crust.
A traditional quiche recipe would require wheat flour, or all-purpose flour, pastry base. Some recipes even add flour or cornstarch to the eggs mixture to make it heavy and dense.
Zucchini, cheese, and bacon quiche was a staple growing up in my family, but my new recipe is flourless and low carb. It is superb for dinners, lunches, and picnics. It’s great for packing healthy school lunch boxes and the perfect make-ahead keto breakfast.
Easy low-carb keto meal plans
Using eggs as your main dish with leftover vegetables and meat is an easy addition to your weekly meal plan to stretch out your budget and make low-carb affordable.
When zucchini/courgettes are in season and going cheap, make a huge batch, and it will last a few days. It is a great recipe to fill your freezer. Just cut the keto egg casserole into individual slices when cold, wrap in baking parchment paper, and store in an airtight container.
Ingredients
All quantities, ingredients, and instructions are in the recipe card below.
Low carb zucchini and bacon slice is an adaptable recipe, simply throw in whatever vegetables or leftover meat you have in the fridge. Try different variations by adding a variety of cheeses, herbs, or cherry tomatoes on top.
Basic keto egg casserole: only requires 4 ingredients, then you can vary the fillings
- Eggs – medium
- Milk or heavy cream – may be omitted if you wish to reduce carbs and increase protein.
- Cream cheese – use full fat, not the low fat, lite, or spreadable variety. These lower fat cheeses will not bake properly in the keto quiche and will create a quiche that is often too soft to slice.
- Grated/shredded cheese – added to the top of the crustless quiche and baked to create a crispy cheesy crust.
Variations:
- Bacon – streaky smoked bacon is the most delciioius to use, however you can use ham, crumbled pork sausage, salmon, or leftover meat such as chicken or turkey.
- Spring onion – sliced.
- Zucchini/courgettes – diced.
- Herbs – rosemary, chili flakes, garlic powder, onion flakes.
- Salt/pepper – season to taste.
Step by step guide
Making a keto egg casserole recipe is extremely quick so begin by preheating your oven and then getting all your ingredients together.
You will need eggs, milk, zucchini/courgettes, spring onion, bacon and full-fat block of cream cheese.
Add the eggs to the bowl with the cream cheese, add the milk, whisk together (you can use heavy cream if you wish).
Dice/chop the zucchini/courgettes into little pieces.
Dice the bacon (or other meat of choice). It can be added raw or cooked. The raw bacon will cook in the low-carb zucchini slice.
Mix everything together.
Pour all the ingredients into an oiled and lined baking dish. Cover with plenty of grated/shredded cheese of choice.
Side dishes
You can either serve this crustless quiche (keto egg casserole) as the main meal or as a side dish. I like to serve mine with a leafy green salad, coleslaw, or in winter, with mashed cauliflower for a hearty and comforting dinner.
What can I do with too much zucchini?
When zucchini is growing fast and your garden is full, how do you make quick and easy healthy zucchini recipes? Luckily zucchini is an incredibly versatile low-carb vegetable that can be used as a healthy vegetable side dish, affordable keto dinners, naturally gluten-free cakes, and even sugar-free desserts.
There are so many delicious keto recipes to use zucchini (that kids will actually eat).
Zucchini low-carb baking recipes:
Zucchini and bacon egg casserole recipe
Equipment
- Measuring cups and spoons
- Mixing Bowls
- Baking sheets – non stick
- Casserole Dish
Ingredients
- 6 eggs – medium
- 60 ml milk or cream
- 115 g cream cheese softened
- 1 slice of streaky smoked bacon diced
- 1 spring onion/scallion
- 4 medium zucchini/courgettes diced
- 100 g shredded/grated cheese
- +/- salt and pepper
Instructions
- Whisk the eggs and milk together.
- Add the softened cream cheese. Don’t try to mix it together too smoothly, I like to see little lumps of cream cheese in the zucchini slice.
- Add the bacon, spring onion and zucchini.
- Stir and pour into a lined baking dish.
- Cover with grated/shredded cheese,
- Bake at 180C/350F for 20 minutes, or until cooked in the centre.
Nutrition
How easy was that? This really has to be the simplest low-carb zucchini and bacon quiche recipe the whole family will love. It’s also flourless, grain-free, gluten-free and made with simple whole food ingredients.
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Looks delicious will definitely try this !
This looks totally scrumptious
I made this tonight but instead of bacon I used left over chicken and I added in capsicum and onion. Absolutely delicious
Please help!! I am giving the banting diet a go, but am allergic to egg. What can i substitute the egg with?
This recipe as it is so heavily based on eggs, there is no replacement really, some recipes you can use chia seeds or ground flaxseeds but this mainly applies to baking.
Love the look of this recipe but I’m dairy free. Any suggested replacements for the cream cheese? I could use nut milk for the dairy milk.
You could actually get rid of all the dairy, the milk just dilutes the eggs so is lighter and the cream cheese adds some extra good fat. It would turn out a bit heavier but give it a go and let me know 🙂
I fry onions, bacon and curry powder and add to the egg mix for extra flavour.
Ooooo curry powder, good idea as I’m veggie and so no bacon…. been making this for years as I got the recipe when I lived in NZ…. I also found it takes about 45 mins to cook right through and have golden slightly crispy edges.
Not sure what the deal is, but for some reason, my slice took way longer to cook than the cook time listed here. It took about 35 minutes for it to be cooked through in the middle.
What is 1 streaky smoked bacon rasher in Canadian ? ??
A bacon rasher = slice of bacon (I must go through and add this to all my recipes, it is the Kiwi/British in me).
This may be a silly question, but do you cook the bacon first in this recipe?
Great question, no it goes in raw and cooks whilst the zucchini and egg bakes – easy huh?
Great, thanks!
I sauteed shallots with bacon first n was very good
Any recommendations on cheese types?
I just use cheese such as Edam, Colby, Mild or Cheddar.
I made it yesterday with Colby and it came out great! I did forget to pick up some onion so next time it will be even better 🙂
Please…when you say 4 zucchini, can you please give amount in volume? 2 cups? 4 cups? Right now, I have a bunch of little ones from my CSA. Towards the end of summer, my garden will produce ones I could hit a home run with, if I don’t catch them in time!?
I request this of many sites. “A medium onion”, “one large pepper”, etc. Makes it a whole lot easier. Thanks
Deniseregina
I sauteed the bacon, spring onions and zuchini first in ex vir olive oil as I like them slightly browned before they go in the oven. Had no cream cheese so used ricotta.Used up some mozzarella.It was delicious. Would be nice with other veges and a some salmon next time.
This has become a staple lunch for me. I grate my zucchini instead of leaving it chunky. Also added fresh mint this week which was outstanding. Thanks for another great recipe.
Just made it delicious – will make it regularly for sure. I also found it took longer to cook but I am a bit heavy handed on ingredients – but who cares it was yummy!
How big of a baking dish ? And lined as in parchment ? Sorry I’m a bit of a wimp when it comes to winging it haha.
I used a ceramic baking dish 30cm x 25cm, and I greased it with coconut oil instead of using parchment / baking paper and it came out fine with a fish slice type utensil. The slice was about 2cm deep.
Excellent recipe. I added a diced onion cooked gently with 1 tsp curry powder [using a previous comments idea], and baked it longer [40 minutes]. I think I will cut the cream cheese into little cubes next time to ensure there are lots of delicious little lumps throughout the recipe. I would really love more vegetable and savoury recipes like this. The sweet recipes you have are great, but I really want to keep away from eating sweet food the majority of the time, so a variety of vegetable and meat recipes are really appreciated, thanks.
What brand of bacon do you use it looks delicious and on the meaty vs. fatty side
I use Henderson’s bacon here in NZ. Nice and chunky without all the nasties.
Hi, do you think mayonnaise will work as a good substitute for the cream cheese in this recipe? I always substitute mayo for cream cheese for my cloud bread, It turns out really good and I find it tastes nicer too.
What is the serving suggestion?
I usually serve these with a salad and plenty of mayonnaise for a meal, alone for a snack, or wrapped up in lunch boxes.
I just made this. Turned out delicious. I didn’t had the bacon but sprinkled some paprika into the mixture.
Ok so it makes 8. Is 1, 1 serving or is 8? It’s 4.9g carbs for how many servings sorry?
It makes 8 servings, nutrition is per 1 serving.
this looks so good. thankyou I have no cream cheese. I think I’ll use mozzarella and cheddar. looking forward to making tonight.
Hello! Do you have an idea what “4 medium zucchini” weighs in grams? I ask this because “medium” varies significantly if you’re using store bought vs. garden fresh zucchini. I’m assuming you mean medium as in middle of the winter grocery store zucchini that is about 4-6” long? Or are they larger? Thanks for any suggestions. 😁
Hi Daisy, I do not. I would go with middle of the winter grocery store size(4″-6″) for this recipe. This recipe is very forgiving so use what looks good to you.
This is so yummy! As zucchini can be watery and make for a more runny casserole, I shredded the zucchini and squeezed some of the water out in a dish towel before adding it to the dish. If you are someone who grows zucchini and freezes the extra, this is a great use for frozen shredded zucchini outside of the growing season.