Low-carb crustless wild salmon and leek quiche

Low-carb crustless wild salmon and leek quiche: a savoury oven dish with smoked wild salmon, eggs, leek, cream cheese and full-flavoured cheese.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 35 min
• Total time: 50 min
• Calories: 420 kcal per serving
• Protein: 45 g
• Fat: 24 g
• Carbs: 6 g

Ingredients

• 150g wild salmon (smoked)
• 6 large eggs
• 1/2 leek
• 1 handful of grated cheddar or Edam
• 200g thick cream cheese
• 1 drop of olive oil
• Grated nutmeg
• Black pepper

Method

You’ll need: oven · frying pan · baking dish · chopping board · knife · mixing bowl · grater

1. Preheat the oven to 180 °C (160 °C fan) and grease a quiche dish or baking dish with a little olive oil. Wash the leek thoroughly and slice it into thin rings.
2. Soften the leek in a frying pan with a little olive oil over a gentle heat until soft. Season with black pepper and nutmeg.
3. Whisk the eggs and cream cheese in a bowl until smooth. Fold in the grated cheddar or Edam and season the mixture well.
4. Pull the smoked wild salmon into pieces and spread it over the dish with the leek. Pour the egg and cream cheese mixture evenly over the top.
5. Bake at 180 °C for 25–30 min, until the quiche is set in the middle and lightly browned on top. Leave to rest briefly before cutting.
6. Serve hot. A green salad with a simple olive oil dressing goes really well with it.

Good to know

A quiche like this is just right when you want something uncomplicated that's still substantial. It has no pastry base, is quick to make and is nice and savoury.

Swaps

Cheddar or Edam → goat's cheese (often stronger in flavour, so a little less is usually enough); cream cheese → ricotta (also provides protein); wild salmon → smoked trout (similar protein content, milder flavour; in pregnancy, also only cooked until steaming hot); leek → spinach (also brings fibre, plus folate)

Allergens

Contains fish, egg and milk. Usually fine for children if mildly seasoned. In pregnancy, smoked salmon is only OK cooked until steaming hot – bake the quiche until it's fully set in the middle, so the eggs are cooked through too.

Frequently asked questions

What's in wild salmon nutritionally?

Wild salmon provides protein, omega-3 fatty acids such as EPA and DHA, plus selenium and vitamin D. The exact amounts vary with the fishing area and season.

Why are eggs more than just a binder in this quiche?

Eggs bring choline, vitamin B12, vitamin A and protein. The choline is a natural part of the yolk.

Does leek always agree with a sensitive gut?

Not necessarily, because leek contains fructans. They count as fibre, but in sensitive people or with IBS they can also cause wind.

What do cheddar, Edam and cream cheese provide besides flavour?

They mainly contain calcium, protein and, depending on the type, vitamin B12. Cream cheese is milder, while aged cheese is usually stronger and often a little more concentrated in minerals.

Is smoked salmon nutritionally different from fresh?

The basic nutrients stay similar, but smoked salmon is usually much saltier. Depending on the product, it can also contain smoke components, whose exact composition depends on how it's made.