Quick Keto Mug Quiche Recipe

Until this last Sunday, I was on a ketogenic diet. Unfortunately, due to an attack of pancreatitis I had to give up the high fat – low carb lifestyle for a more balanced eating style. The keto diet allowed me to quickly lose 20 pounds using diet alone. Even though I am personally unable to continue this diet I wanted to share with you the tips, tricks and recipes that helped me meet my daily fat quota without going over my carbohydrate limit or calorie cap.

This first recipe is perfect for breakfast, lunch or supper. It’s full of nutrients and super tasty. Eggs and cheese are something you should always keep on hand when on a keto diet so this one will be easy to throw together.

This was originally posted on Instagram.

Looking for a quick, keto Breakfast that’s not a smoothie. This mug quiche for one fits the bill. ⁣
In this I’ve used-⁣
1 egg, slightly beaten⁣
1/3 cup heavy cream⁣
1/2 cup frozen spinach⁣
1/3 cup queso Chihuahua
Salt and pepper to taste⁣

Mix together we’ll in a large mug and bake in the microwave for 3 minutes.⁣

Typically, I’ll cook for 90 seconds, turn over the half cooked quiche with a spoon as best I can and then cook for another 90 seconds to keep the texture even throughout. ⁣

Great for breakfast or any time of day. 7 grams net carbs as shown.⁣
#atkins#keto ⁣

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