Low Carb Keto Instant Pot Crustless Quiche

I used to think quiche without a crust was just… a sad frittata. But once I nailed this Instant Pot version—creamy, savory, zero soggy bottom—I was hooked.

I tested this with everything from frozen spinach (nope) to coconut cream (weirdly sweet). The combo below? It hits every time. You get that indulgent, custardy middle without the carb crash or cleanup headache.

Why This One Works So Well

• Steam + pressure = perfect texture. The Instant Pot cooks this gently, so the eggs stay silky, not spongy.
• No crust, no carb math stress. One less thing to track, and you won’t miss it with all that savory filling.
• Kale and mushrooms carry flavor + fiber. You stay fuller longer without feeling heavy.
• Lemon zest. Trust me—it wakes the whole thing up.

What I Used (And Why It Worked)

• Butter (2 tbsp) – Adds richness and keeps the edges from sticking. Don’t skip it.
• Mushrooms (140g/5 oz) – Low carb, high umami. I use cremini for max flavor.
• Onion (1 small) – Adds a hint of sweetness; yes, it’s a few carbs, but worth it.
• Garlic (3 cloves) – Grated for even distribution and serious flavor.
• Dried thyme (½ tsp) – Earthy and classic with eggs and greens.
• Kale (225g / ½ lb) – I go with lacinato. Holds up better than spinach and doesn’t weep water.
• Eggs (6 large) – The base. I always use pasture-raised if possible—yellower yolks = better flavor.
• Heavy cream (120ml / ½ cup) – Makes it custardy. Milk won’t cut it here.
• Sea salt (1 tsp) – Balances the creaminess.
• Lemon zest (1 tbsp) – Optional but amazing.
• Cheddar (60g / ½ cup) – Sharp, melty, low-lactose. Classic.
• Ricotta (60g / ¼ cup) – Adds pockets of creamy contrast.
• Water (240ml / 1 cup) – For pressure cooking.

Keto Swaps That Actually Work

Swap In	Instead Of	Notes
Spinach (fresh only)	Kale	Just sauté it less—wilts fast.
Gruyère or Fontina	Cheddar	Go fancy, go melty. Delicious.
Coconut cream	Heavy cream	Works if dairy-free, but use unsweetened. Flavor is slightly sweeter.
Chopped bacon	Mushrooms	Different vibe, but amazing.

Keto Missteps and How I Fixed Them

What Went Wrong	Why It Happens	How to Fix It
Watery texture	Used frozen veggies	Use fresh only—seriously.
Eggy rubbery center	Overcooked under pressure	Stick to the time, do NPR 10 mins.
Bland flavor	Forgot the salt/zest combo	Don’t skip the lemon. Game changer.
Ricotta sunk	Didn’t dollop gently	Just drop it in—don’t mix it.

Step-by-Step – How I Make It

1. Sauté: Hit “Sauté” on the Instant Pot. Melt butter, then toss in mushrooms, onions, garlic, thyme. Cook ~10 min. Add kale last and wilt it down.
2. Prep the dish: Grease a 1.5 qt oven-safe dish. A glass lid that fits is clutch.
3. Mix eggs: Whisk eggs + cream until slightly frothy. Add salt, lemon zest, most of the cheddar. Stir in veg.
4. Assemble: Pour into dish. Drop ricotta on top. Cover with lid.
5. Pressure time: Add water + trivet to the pot. Place dish inside. Manual 20 min. Let pressure release naturally for 10 min.
6. Finish: Open lid, sprinkle remaining cheddar. Either melt with lid closed for 3 min or pop under broiler until golden.

My Go-To Low-Carb Hacks

• Use silicone sling or foil handles to get the dish in and out. Saves your hands (and your quiche).
• Broil to impress. That top layer of cheese browned? Chef’s kiss.
• Portion it right away—I cut into 6. Easy macro tracking. No guessing.

How I Store and Track It

• Fridge: 4 days max. I store in the same dish, lid back on.
• Freezer: Wrap slices in parchment, then freeze in a bag. Lasts 3 months.
• Reheat: Oven at 350°F (175°C) for 10–15 min, covered. Or microwave, but texture’s softer.

Real Keto Questions, Real Answers

Can I use frozen kale or spinach?
Nope. Too much water = sad, soggy quiche.

Will this spike blood sugar?
It’s 5.9g net carbs per slice—pretty friendly for most. No flour, no starch thickeners.

Is it dairy-heavy?
Yes. For dairy-free, use coconut cream + skip cheese (or sub dairy-free versions).

Does it work without the Instant Pot?
Yep. Oven bake at 350°F for ~35–40 minutes until center is just set.

Nutrition Facts

Serving Size: 1 slice (1/6 of quiche)
Servings Per Recipe: 6

Nutrient	Amount per Serving
Calories	260 kcal
Total Fat	20.9g
— Saturated Fat	11.8g
— Trans Fat	0g
Cholesterol	240mg
Sodium	580mg
Total Carbohydrate	7.1g
— Dietary Fiber	1.2g
— Sugars	1.6g
Net Carbs	5.9g
Protein	12.3g

Check out More Recipes:

• Low Carb Keto Eggs Benedict Casserole Recipe
• Low Carb Keto Banana Muffins
• Low Carb Keto Pumpkin Spice Latte (Sugar Free)