FREE 5-Ingredient Recipe EBook

• Why You Need My Instant Pot Quiche Recipe
• Ingredients & Substitutions
• How To Make A Quiche In The Instant Pot
• My Recipe Tips
• More Easy Quiche Recipes
• Instant Pot Quiche Recipe card
• Recipe Reviews

Kale quiche in the Instant Pot? Yep, it’s a thing—and honestly, it’s one of my favorite ways to make it. This Instant Pot quiche is loaded with veggies, has a creamy egg base, and that cheesy goodness all the way through. I’m especially obsessed with the caramelized onions in here… they take it to the next level. You won’t even miss the crust, I promise!

What I really love is that it’s so easy to throw together, no oven needed—perfect any time of year. I make it for breakfast , brunch, lunch , or even a simple dinner when I want something cozy but still wholesome. Make it with me!

Why You Need My Instant Pot Quiche Recipe

• Perfectly tender every time – The Instant Pot locks in moisture, so the eggs turn out creamy and soft—not rubbery or dry like some oven-baked quiches can get.
• Simple ingredients, big flavor – You don’t need anything fancy to make this. I used pantry staples and fresh veggies, but it still tastes like something you’d get at a café.
• Totally customizable – I’ve got a simple formula I follow so you can mix and match whatever you have on hand—kind of like I do with my veggie frittata , egg bites , or even a quick omelette . It’s super flexible!

Ingredients & Substitutions

Here I explain the best ingredients for my Instant Pot quiche recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Eggs – I recommend using room temp eggs so they mix in more smoothly. If you’re looking to lighten things up, you can swap in egg whites—about 12 will replace the 6 whole eggs.
• Veggies – I used mushrooms, kale (the dinosaur/lacinato kind), and a small diced onion. I sautéed them right in the Instant Pot, but you could totally use any cooked veggies you’ve got— zucchini , bell peppers, spinach , broccoli … whatever’s hanging out in your fridge.
• Garlic – Fresh minced garlic gives the best flavor, but if I’m in a rush, I’ll use 1 1/2 teaspoons of jarred garlic or even a teaspoon of garlic powder mixed in with the eggs. Leftover roasted garlic ? Even better—throw it in!
• Unsalted Butter -I used this to sauté the veggies and grease the pan, but olive oil or avocado oil works too if that’s what you’ve got on hand.
• Heavy Cream – I went with heavy cream for that rich, creamy texture, but you can totally use any milk you like—cow’s milk, almond milk , coconut cream, or even hemp milk . Just go with a dairy-free one if you need it.
• Cheese – I used cheddar and ricotta this time, but you could swap in mozzarella, feta, gouda, swiss cheese, or whatever you love. If you’re dairy-free, just leave it out or try a dairy-free cheese that melts well.
• Optional Meat – I skipped the meat here, but you can absolutely toss in whatever cooked meat you’ve got— Cooked bacon , sausage , ground beef , ham, salami, even prosciutto. It’s super flexible!
• Seasoning – I added a little flavor with lemon zest, dried thyme , and a pinch of sea salt. Feel free to play around with the herbs you like best.
• Water – Don’t forget to add water to the bottom of the Instant Pot—trust me, skipping it means you’ll get that dreaded burn notice.

My Instant Pot Quiche Formula

I went with mushrooms, kale, and two kinds of cheese for this Instant Pot quiche, but honestly, you can make it your own with whatever you’ve got in the fridge. That’s what I love about it — it’s super flexible! Here’s the basic formula I use so you can mix and match your way:

• 6 large eggs
• 1/2 cup cream (or your favorite milk)
• 1 to 1 ½ cups cooked veggies (like sautéed mushrooms, kale, spinach, etc.)
• 1 cup cheese (I did cheddar and ricotta, but anything goes!)
• 1 tsp salt + any herbs or seasonings you like
• Optional: ½ to 1 cup cooked meat (bacon, sausage, ham… all fair game!)

How To Make A Quiche In The Instant Pot

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Sautee veggies. Turn on “Sauté” and melt the butter in your Instant Pot . Add the mushrooms, onion, garlic, and thyme, and cook until they’re soft and golden. Toss in the kale and cook just until it wilts. Hit “Cancel” when you’re done.
2. Mix the filling. Whisk the eggs and cream in a bowl. Stir in the salt, lemon zest, most of the cheddar (save a little for the top), and your veggie mix.
3. Assemble. Pour the egg mixture into a greased cake pan like this . Add little dollops of ricotta over the top and cover with the lid.

1. Prep the pressure cooker. Place the trivet in the Instant Pot, add water to the bottom, and carefully set the covered dish on top. Seal the lid and make sure the valve is set to “Sealing.”
2. Pressure Cook. Set the Instant Pot to “Manual” and cook on high pressure for 20 minutes. Once it’s done, let it naturally release a bit, then vent the rest.
3. Finish Instant Pot Quiche. Take the dish out, uncover it, and sprinkle on the rest of the cheddar. You can melt the cheese by placing the lid back on for a few minutes or pop the dish under a broiler to get that golden top.

My Recipe Tips

• Go low and slow with the veggies. Don’t rush the sauté step—I like to give the mushrooms and onions time to caramelize. It brings out a ton of flavor and makes the quiche extra delicious.
• Use the trivet! It keeps the casserole dish above the water so the quiche steams gently instead of sitting in a hot water bath.
• You’ll need a 1.5-quart casserole dish with a lid that fits inside your Instant Pot. I use this one . Just make sure whatever you use actually fits, or the recipe won’t work. No lid? No problem—just cover the dish tightly with aluminum foil instead.
• Natural release matters. I let the pressure release naturally for a bit before venting. It helps the quiche finish cooking gently and avoids that jiggly middle.
• A quiche can fall flat if it cools too fast. I’ve found that if you crack open the Instant Pot lid but leave the quiche inside for a few minutes, it sets better and holds its shape.
• Use oven mitts when lifting the dish. The casserole dish gets super hot, and it’s a tight fit in the pot—I’ve nearly dropped it a few times without mitts. Learned that one the hard way!

More Easy Quiche Recipes

If you’re into easy, fuss-free meals like this Instant Pot quiche, you’re gonna love these other quiche recipes too.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 tbsp Unsalted butter ▢
• 7 medium Mushrooms (~5 oz, sliced) ▢
• 1 small Onion (diced) ▢
• 3 cloves Garlic (grated or finely minced) ▢
• 1/2 tsp Dried thyme ▢
• 1/2 lb Kale (dinosaur/lacinato variety; de-ribbed and chopped) ▢
• 6 large Eggs ▢
• 1/2 cup Heavy cream ▢
• 1 tsp Sea salt ▢
• 1 tbsp Lemon zest (zest from one lemon = 1 tbsp) ▢
• 1/2 cup Cheddar cheese (shredded) ▢
• 1/4 cup Ricotta cheese ▢
• 1 cup Water ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Add the butter to the Instant Pot and press “Saute.” Once the fat has melted, add the mushrooms, onion, garlic and thyme, sauteing for 10 minutes until lightly caramelized. Add the kale and saute for another 2 minutes just until wilted. Press the “Keep Warm/Cancel” button.
2. Use butter to grease a 1.5-quart (1.5-L) casserole dish with a glass lid that fits inside the Instant Pot. Set aside.
3. In a large mixing bowl, whisk the eggs and cream together. Add the sea salt, lemon zest, 3/4 of the cheddar cheese (reserving the rest for the top) and the mushroom-kale mixture, gently stirring to fully combine.
4. Pour the mixture into a greased casserole dish. Evenly drop little dollops of ricotta into the custard filling. Place the glass lid on top of the casserole dish.
5. Place the Instant Pot trivet inside the Instant Pot. Pour 1 cup (237 ml) of water into the Instant Pot. Carefully transfer the covered casserole dish to the Instant Pot on top of the trivet. Place the lid on the Instant Pot, making sure the steam release valve is sealed.
6. Press the “Manual” setting and decrease the time using the “-” button until you reach 20 minutes. When the Instant Pot is done and beeps, press “Keep Warm/Cancel.” Allow the Instant Pot to release pressure naturally for 10 minutes .
7. Using an oven mitt , “Quick Release”/open the steam release valve. When the steam venting stops and the silver dial drops, carefully open the lid.
8. Carefully remove the casserole dish from the Instant Pot and remove the lid. Add the leftover cheese to the top of the quiche. Either place the Instant Pot lid back on the Instant Pot for about 3 minutes to melt the cheese or carefully remove the casserole dish and place under a preheated broiler for 3-5 minutes to brown the cheese on the top.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 slice, or 1/6 of entire recipe

• Tips: Check out my recipe tips above to help you get the best flavor, perfect texture, and a smooth, stress-free Instant Pot cooking experience!
• Store: Pop leftovers in the fridge—they’ll stay good for 2–4 days.
• Meal Prep: You can make it ahead, but it’s so quick, I usually just make it fresh.
• Reheat: Warm it up in the oven or microwave until heated through. I haven’t tested it in the Instant Pot.
• Freeze: Freeze in individual slices, then stash in a freezer bag for up to 3 months.
• Note on nutrition info: Changing up the veggies, cheese, or adding meat? Just know the carb count might shift a bit depending on what you use.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Instant Pot Quiche

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Instant Pot Quiche

My Instant Pot quiche is creamy, cheesy, and packed with veggies—plus it’s super easy to customize with whatever you’ve got in the fridge!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/instant-pot-quiche/

Ingredients

• 2 tbsp Unsalted butter
• 7 medium Mushrooms (~5 oz, sliced)
• 1 small Onion (diced)
• 3 cloves Garlic (grated or finely minced)
• 1/2 tsp Dried thyme
• 1/2 lb Kale (dinosaur/lacinato variety; de-ribbed and chopped)
• 6 large Eggs
• 1/2 cup Heavy cream
• 1 tsp Sea salt
• 1 tbsp Lemon zest (zest from one lemon = 1 tbsp)
• 1/2 cup Cheddar cheese (shredded)
• 1/4 cup Ricotta cheese
• 1 cup Water

Instructions

1. Add the butter to the Instant Pot and press “Saute.” Once the fat has melted, add the mushrooms, onion, garlic and thyme, sauteing for 10 minutes until lightly caramelized. Add the kale and saute for another 2 minutes just until wilted. Press the “Keep Warm/Cancel” button.
2. Use butter to grease a 1.5-quart (1.5-L) casserole dish with a glass lid that fits inside the Instant Pot. Set aside.
3. In a large mixing bowl, whisk the eggs and cream together. Add the sea salt, lemon zest, 3/4 of the cheddar cheese (reserving the rest for the top) and the mushroom-kale mixture, gently stirring to fully combine.
4. Pour the mixture into a greased casserole dish. Evenly drop little dollops of ricotta into the custard filling. Place the glass lid on top of the casserole dish.
5. Place the Instant Pot trivet inside the Instant Pot. Pour 1 cup (237 ml) of water into the Instant Pot. Carefully transfer the covered casserole dish to the Instant Pot on top of the trivet. Place the lid on the Instant Pot, making sure the steam release valve is sealed.
6. Press the “Manual” setting and decrease the time using the “-” button until you reach 20 minutes. When the Instant Pot is done and beeps, press “Keep Warm/Cancel.” Allow the Instant Pot to release pressure naturally for 10 minutes .
7. Using an oven mitt , “Quick Release”/open the steam release valve. When the steam venting stops and the silver dial drops, carefully open the lid.
8. Carefully remove the casserole dish from the Instant Pot and remove the lid. Add the leftover cheese to the top of the quiche. Either place the Instant Pot lid back on the Instant Pot for about 3 minutes to melt the cheese or carefully remove the casserole dish and place under a preheated broiler for 3-5 minutes to brown the cheese on the top.

Maya’s Recipe Notes

Serving size: 1 slice, or 1/6 of entire recipe

• Tips: Check out my recipe tips above to help you get the best flavor, perfect texture, and a smooth, stress-free Instant Pot cooking experience!
• Store: Pop leftovers in the fridge—they’ll stay good for 2–4 days.
• Meal Prep: You can make it ahead, but it’s so quick, I usually just make it fresh.
• Reheat: Warm it up in the oven or microwave until heated through. I haven’t tested it in the Instant Pot.
• Freeze: Freeze in individual slices, then stash in a freezer bag for up to 3 months.
• Note on nutrition info: Changing up the veggies, cheese, or adding meat? Just know the carb count might shift a bit depending on what you use.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)