This kale or spinach quiche is an easy, versatile dish that can be prepared in advance.

You may substitute the bacon with chicken or fish if your personalised nutrition strategy requires reduced intake of foods high in saturated fats or smoked foods in addition to a lower carbohydrate intake.

You may also replace kale with spinach or steamed broccoli.


Kale Quiche Small

1 Bunch of kale washed and shredded (about 400 g)
250 g Bacon pieces/cooked mince or chicken
2 cups grated Cheddar cheese
1 container (250 ml) thick cream or 1 tub of créme fraiche
3 eggs
1 teaspoon nutmeg
1 teaspoon of salt or to taste
2 medium onions or 1 large onion finely chopped
2 large garlic cloves crushed or 2 tablespoons ready crushed garlic
2 Tablespoons olive oil


Switch on the oven to 180 degrees Celsius when you start you preparation.

Use a large pan and fry the bacon pieces. Skip this step if you are using leftover mince of chicken. In this case, add the mince or chicken for a quick stir just before you remove the onions (next step).

Fry the bacon in the pan/pot. Remove and leave to cool down. Fry the onion in the same pot till just glazed. Remove and leave to cool.

Steam the sliced kale in the same pot for approximately 5 – 8 minutes. Remover from the heat and leave to cool. Once you can handle the kale,  squeeze out any remaining water.

Beat the eggs. Add the cream and beat till well mixed. Now add the salt and nutmeg and mix with the egg and cream mixture.

Add the bacon pieces, grated cheese, blanched kale, fried onions to the egg and cream mixture and decant this mixture into a oven proof dish.

Bake for 45 minutes.

Serves 6-8

Enjoy with a salad or lightly steamed vegetables or as is for a light meal.

Full fat versionwhen the quiche is made with bacon: Approx 35 g per serving if serving 6.

Carb content per serving: Approx 3 g

Lower fat version:  250 g back bacon or reduced fat bacon/ leftover chicken or lean mince, crème fraiche instead of cream: Approx  20 g per serving if you serve 6, 15 g if you serve 8.