Free Printable: Low Carb & Keto Food List

• Why You Need My Keto Quiche Recipe
• What Is A Quiche?
• Ingredients & Substitutions
• How To Make A Keto Quiche
• My Recipe Tips
• Serving Ideas
• Keto Quiche (Broccoli Cheddar) Recipe card
• Recipe Reviews

I’ve had so many of you ask for a flexible, go-to keto quiche recipe — just like my frittata formula — so here it is! I’m starting with a classic broccoli cheddar quiche, made with a buttery almond flour crust, roasted broccoli, cheddar cheese, and a creamy egg filling. Broccoli cheese anything is one of my favorites (just like my broccoli cheese soup !), but if you want to change it up, I’ve got a simple formula below so you can make it your own with whatever veggies, cheese, or even meat if you like.

Why You Need My Keto Quiche Recipe

• Fluffy, rich texture – This quiche turns out perfectly creamy and fluffy every time, with just the right amount of richness from the cream and eggs. No dry, rubbery eggs here!
• No soggy crusts here – A lot of quiche recipes skip parbaking, but I don’t. That quick step makes all the difference for a crisp, golden crust that actually holds up. You can make my crustless zucchini quiche or Instant Pot quiche instead, but I honestly think it’s even better with this buttery, flaky almond flour crust.
• Simple, everyday ingredients – You don’t need anything fancy to make this. If you’ve got eggs, cream, cheese, and some veggies, you’re already most of the way there.
• Perfect for any meal – I make this for breakfast , lunch , or even dinner with a simple salad on the side. It’s one of those recipes that fits any time of day.

What Is A Quiche?

Ingredients & Substitutions

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

For the Pie Crust:

You can make this keto quiche with almond flour or coconut flour crust — I usually go with almond because I love the flavor for savory dishes like this. But if you need a nut-free option, coconut flour works too! And if you want to skip the crust altogether, no problem — just make my keto crustless quiche instead.

For The Filling:

• Cooked Veggies – I sauteed broccoli for this broccoli cheddar version, but honestly, any cooked veggies you’ve got will work. I think roasted ones give the best flavor, but steamed or stir-fried is fine, too. Try asparagus , bell peppers, cauliflowe , kale, mushrooms , onions ( caramelized are my fave!), spinach, or zucchini — it’s super flexible.
• Optional Meat – I skipped the meat this time, but feel free to toss in whatever cooked meat you have on hand. Bacon , sausage , ground beef , ham, salami, prosciutto — it all works!
• Olive Oil – I use it to sauté the veggies, but avocado oil works great, too.
• Garlic – Fresh minced garlic gives the best flavor, but if I’m short on time, I’ll use a teaspoon of jarred garlic or even garlic powder (about 3/4 teaspoon mixed in with the eggs). Leftover roasted garlic is amazing in this if you have some.
• Eggs – I recommend using room temp eggs so they mix in more smoothly. If you want to lighten it up, you can swap in egg whites — use about 10 egg whites to replace the 5 whole eggs in this recipe.
• Heavy Cream – This makes the richest, creamiest keto quiche. You can sub in any keto-friendly milk if you prefer, like almond milk , coconut milk, or hemp milk .
• Cheese – I used shredded cheddar, but pretty much any cheese will work here. You can go shredded or crumbled depending on the type. Use whatever you love — here’s a full keto cheese list if you need ideas!
• Sea Salt & Black Pepper

My Basic Keto Quiche Formula!

I filled my quiche with broccoli and cheddar this time, but you can totally make it your own. That’s the best part — it’s super customizable. Here’s the simple formula I use so you can mix and match with whatever you have:

• 5 large eggs
• 1/3 cup heavy cream (or any keto-friendly milk)
• 1 to 1 ½ cups cooked veggies (like sautéed broccoli, spinach, mushrooms, etc.)
• 1 cup shredded cheese
• ½ to 1 tsp salt + seasonings to taste
• Optional: ½ to 1 cup cooked meat (bacon, sausage, ham, etc.)

How To Make A Keto Quiche

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. Bake the crust. Bake the almond flour pie crust according to the instructions here , skipping the sweetener and adding extra salt. Let it cool before filling — and keep the oven on!
2. Cook the veggies. Sauté the broccoli and garlic until tender, then let them cool so they don’t cook the eggs when you mix it all together.

1. Mix the filling. In a big bowl, whisk together the eggs, cream, salt, and pepper. Stir in the cheese until it’s all combined and looking creamy.
2. Assemble. Layer the broccoli into the crust, pour the egg mixture over it, and spread everything out evenly.

1. Cook. Bake your keto quiche until the center is set and the top looks golden. Let it rest for a bit before slicing — it sets up better and slices more cleanly that way.

My Recipe Tips

• Always cook your veggies first. This helps get rid of excess water, so your broccoli cheddar quiche doesn’t turn out watery. I never skip this step!
• Parbake the crust. It gives you that crisp, golden base and keeps the bottom from getting soggy when the filling goes in.
• Use a glass or ceramic pan. Aluminum heats too fast and can burn the crust edges before the center cooks through. I always stick with glass or ceramic for even baking.
• Make sure your pan’s the right size. This recipe was made for a standard 9-inch glass pie pan — this one’s my go-to .
• Don’t overdo the fillings. I know it’s tempting to load it up, but too much can overpower the eggs or make the quiche fall apart. Less is more here!
• Don’t overbake it. Overcooked quiche gets rubbery or curdled. I pull it out when it’s just set in the center — it finishes cooking as it rests.
• Use a pie crust shield . It keeps the crust from burning while the keto quiche bakes. Foil works too, but the shield is way easier to pop on and off.
• Let it rest before slicing. Give it 10-20 minutes to set up after baking. It slices cleaner and holds together better that way.
• Want a fluffy quiche? The secret is adding cream to the eggs — it makes all the difference! I just follow the simple formula in the recipe, and it turns out perfectly fluffy every time.
• Fresh herbs? Yes please. Just don’t mix them straight into the eggs — they tend to float or sink. I like to stir them into the cooked veggies or sprinkle them on top after baking.

Serving Ideas

Not sure what to serve with your broccoli cheddar quiche? Here are some of my favorite sides and add-ons to turn it into a complete meal:

• Salads – I love serving keto quiche with something fresh on the side, like cucumber radish salad or strawberry spinach salad if I’m in the mood for sweet and savory.
• Baked Goods – Want to round it out? Try almond flour blueberry muffins , keto bagels , or a slice of keto coffee cake . And if you’re craving something sweet but easy, my chaffle recipe is always a hit.
• Sides – You can’t go wrong with a few brunch staples — I usually do oven bacon , a cup of keto coffee , or even some fresh fruit (just check my keto fruit list to keep it low carb).

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Pie crust:

• 1 recipe Almond flour pie crust (omit the sweetener and use extra salt for savory crusts) ▢

Broccoli:

• 1 tbsp Olive oil ▢
• 2 cloves Garlic (minced) ▢
• 2 cups Broccoli (cut into small florets) ▢
• 1/4 cup Water ▢

Filling:

• 5 large Eggs ▢
• 1/3 cup Heavy cream ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 1 cup Cheddar cheese (shredded) ▢

Instructions

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

1. Bake the almond flour pie crust like this (omit the sweetener and use the extra salt for savory crusts). Cool for at least 15 minutes before adding filling. Leave the oven on at 350 degrees F (177 degrees C).
2. Saute the broccoli and garlic like this , but using the amounts above (this would be half the amounts in the linked recipe, but process is the same). Because the florets for quiche are smaller, it may take less time. Cool for at least 10 minutes , until no longer hot.
3. In a large bowl, whisk together the eggs, cream, salt, and pepper. Stir in 1 cup (113 g) shredded cheese.
4. Arrange the broccoli in the pie crust. Pour the egg mixture over it, and spread the cheese evenly. Use a pie crust shield or foil to cover the edges of the crust. (Leave the filling uncovered.)
5. Bake for 30-35 minutes , until set. Cool for 10-20 minutes before slicing.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 slice, or 1/6 entire quiche

• Tips: Check out my recipe tips above to help you get a perfectly fluffy texture, a golden crust that holds up, and slices that look as good as they taste.
• Store: Make this quiche 1-2 days ahead or keep leftovers in the fridge for up to 3 days.
• Meal prep: Prep the crust and roast the broccoli ahead—just assemble and bake when ready!
• Reheat: Warm in a 350 degree F oven until hot. The microwave works but can dry it out.
• Freeze: Freeze for up to 3 months, but it’s best within a month.
• Note on nutrition info: If you switch up the veggies, cheese, or add meat, the carb count might go up or down a bit — just depends 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.

Keto 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!)

Keto Quiche (Broccoli Cheddar)

Make a perfect keto quiche recipe! Includes a broccoli cheddar quiche, plus ideas for other flavors, tips, and tricks.

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/keto-quiche/

Ingredients

Pie crust:

• 1 recipe Almond flour pie crust (omit the sweetener and use extra salt for savory crusts)

Broccoli:

• 1 tbsp Olive oil
• 2 cloves Garlic (minced)
• 2 cups Broccoli (cut into small florets)
• 1/4 cup Water

Filling:

• 5 large Eggs
• 1/3 cup Heavy cream
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper
• 1 cup Cheddar cheese (shredded)

Instructions

1. Bake the almond flour pie crust like this (omit the sweetener and use the extra salt for savory crusts). Cool for at least 15 minutes before adding filling. Leave the oven on at 350 degrees F (177 degrees C).
2. Saute the broccoli and garlic like this , but using the amounts above (this would be half the amounts in the linked recipe, but process is the same). Because the florets for quiche are smaller, it may take less time. Cool for at least 10 minutes , until no longer hot.
3. In a large bowl, whisk together the eggs, cream, salt, and pepper. Stir in 1 cup (113 g) shredded cheese.
4. Arrange the broccoli in the pie crust. Pour the egg mixture over it, and spread the cheese evenly. Use a pie crust shield or foil to cover the edges of the crust. (Leave the filling uncovered.)
5. Bake for 30-35 minutes , until set. Cool for 10-20 minutes before slicing.

Maya’s Recipe Notes

Serving size: 1 slice, or 1/6 entire quiche

• Tips: Check out my recipe tips above to help you get a perfectly fluffy texture, a golden crust that holds up, and slices that look as good as they taste.
• Store: Make this quiche 1-2 days ahead or keep leftovers in the fridge for up to 3 days.
• Meal prep: Prep the crust and roast the broccoli ahead—just assemble and bake when ready!
• Reheat: Warm in a 350 degree F oven until hot. The microwave works but can dry it out.
• Freeze: Freeze for up to 3 months, but it’s best within a month.
• Note on nutrition info: If you switch up the veggies, cheese, or add meat, the carb count might go up or down a bit — just depends 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. :)