Turnip Hashbrown Quiche
I created and refined this quiche to show how turnips can be a better choice than potatoes for people eating low carb. Shredded turnips make a savory hashbrown crust. I added mushrooms, shallots, garlic, almond milk, and dairy-free cheddar to the filling.
Servings: 6 generous pieces
Pan: 7 × 11-inch glass baking dish.
INGREDIENTS
Turnip hash brown crust
• 3 to 3½ cups finely shredded raw turnips (about 350 g before cooking for the carb estimate)
• A little olive oil for the frying pan (up to 1 tablespoon)
• A little salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• 1 large egg, beaten
• 2 tablespoons almond flour
• Nonstick cooking spray for the baking dish
Vegetable filling
• 1 cup sliced mushrooms
• 3 medium shallots, diced
• 1 rounded teaspoon minced garlic
• 6 large eggs
• ½ cup plain, unsweetened almond milk
• ¾ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon paprika
• ½ cup Follow Your Heart Dairy-Free Cheddar Style Shreds, divided: ¼ cup in the filling and ¼ cup on top
Regular cheese option: Use ½ cup Great Value Mexican blend: ¼ cup inside, ¼ cup on top. Contains dairy; check the label for carbs.
INSTRUCTIONS
1. Heat the oven to 400°F. Spray the baking dish with nonstick cooking spray. Finely shred the turnips. There is no need to salt or squeeze them before frying.
2. Warm a little olive oil in a frying pan over medium heat. Spread the turnips flat across the pan. Season with a little salt, ½ teaspoon pepper, and ½ teaspoon garlic powder. Cook until the shreds are drier and lightly browned.
3. Let the turnips rest for about 10 minutes. Mix them with 1 beaten egg and 2 tablespoons almond flour. Press the mixture firmly into the prepared dish. Bake the empty crust at 400°F for 25 minutes.
4. While the crust bakes, gently mix 6 eggs with the almond milk, ¾ teaspoon salt, ½ teaspoon pepper, and paprika, just until the yolks and whites are blended. Do not beat vigorously: adding too much air could cause extra puffing in the oven and settling as the quiche cools. Gently stir in the raw mushrooms, shallots, garlic, and ¼ cup cheese. Let the vegetables sit in the egg mixture until the crust is ready.
5. Lower the oven to 370°F. Pour the filling onto the baked crust and sprinkle the remaining ¼ cup cheese over the top. Bake at 370°F for 35 minutes, until the center is set.
6. Let the quiche rest about 10 minutes before cutting it into 6 pieces. It may rise while hot and settle as it cools.
“You cause grass to grow for the livestock and plants for people to use. You allow them to produce food from the earth.”
Psalm 104:14 (NLT)
ESTIMATED CARBOHYDRATES FOR THE DAIRY-FREE VERSION
Serving size: 1 of 6 pieces
Per serving:
about 10 g total carbs
about 8 g net carbs
Whole quiche:
about 60 g total carbs
about 46 g net carbs
These are estimates for 12 1/3 ounces raw turnips( I used 3 med sized turnips), about 2.6 ounces shallots(I used 3 med to small shallots), 1 cup mushrooms, 1 rounded teaspoon minced garlic, 7 eggs, 2 tablespoons almond flour, ½ cup unsweetened almond milk, and about 2 ounces of Follow Your Heart cheddar shreds. Net carbs mean total carbs minus fiber. Brands and actual weights can change the numbers.
VEGETABLE CHOICES AND CARBS
The first three vegetables below are in the quiche I made. Broccoli, pepper, onion, and zucchini are ideas for another batch. The carb estimates are for the whole amount shown, before dividing the quiche into servings.
Vegetable | Amount | Total carbs | Net carbs |
Mushrooms, sliced | 1 cup | 3 g | 2 g |
Shallots, diced | 3 medium (about 75 g) | 13 g | 10 g |
Garlic, minced | 1 rounded teaspoon | 2 g | 2 g |
Broccoli, chopped small | 1 cup | 6 g | 4 g |
Bell pepper, diced | ½ cup | 5 g | 4 g |
Onion, diced | ½ cup | 7 g | 6 g |
Zucchini, diced | 1 cup | 5 g | 3 g |
To change the filling:
Start with the whole-quiche estimate above. Subtract the carbs for each vegetable you leave out, then add the carbs for the vegetables and amounts you use.
Divide the new total by 6 for one serving.
Too much added vegetable may change how the center sets, so use the center-set test rather than relying only on the clock.
To change the cheese: The dairy-free estimate includes about 12 g total and 10 g net carbs from ½ cup Follow Your Heart cheddar shreds. If using ½ cup regular cheese instead, subtract those amounts and add the total and net carbs listed on your cheese package for ½ cup. Cheese labels can vary.
Sources for estimates: USDA food composition data for raw vegetables; Follow Your Heart Dairy-Free Cheddar Style Shreds nutrition label. Values are rounded. Weigh ingredients and use your current package labels for more precise counts.
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