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Quiche
CARBS
15g
PROTEINS
12g
FATS
22g
Quantity: 150g
Glycemic Index: Low
Glycemic Load: Medium
Fiber: 2g
Key Nutrients: Vitamin A, Vitamin D, Calcium, Iron
Health Impact: Quiche can be relatively low in carbs, especially if modified to exclude a traditional crust, thus minimizing blood sugar spikes and reducing insulin response.
💉 Suggested Bolus
Consider a dual-wave bolus if using insulin, with the majority given at mealtime and the remainder over the next few hours to manage the fat and protein content.
🍽️ Best Paired With (Veg)
- Avocado salad – High in fiber and healthy fats, which can help slow digestion and prevent blood sugar spikes.
- Steamed broccoli – Low in carbs and high in fiber, aiding in blood sugar regulation.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Provides additional protein, supporting blood sugar stability without adding carbs.
- Smoked salmon – Rich in omega-3 fatty acids and protein, helping to manage blood sugar levels effectively.
🥄 Smart Substitutes
- Almond flour crust – Reduces carbs and adds healthy fats, which can help stabilize blood sugar levels.
- Coconut flour crust – Lower in carbs than traditional flour, helping to minimize blood sugar spikes.
- Egg whites – Lower in fat and calories, while still providing protein to help with satiety and blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as fats and proteins digest slowly.
- 30–60 min: Slight increase depending on the ingredients used in the quiche.
- 2–3 hr: Blood sugar levels should remain relatively stable if low-carb ingredients are used.
— BCDF community member
🧠 Lowering Impact Tip
Opt for a crustless version or use a low-carb, almond flour-based crust.
🤔 FAQs about Quiche
Can I eat quiche on a low-carb diet?
Yes, quiche can be part of a low-carb diet if made with a low-carb crust and filled with low-carb ingredients like cheese, eggs, and non-starchy vegetables.
What are the best vegetables to include in a low-carb quiche?
Spinach, mushrooms, and zucchini are excellent choices as they are low in carbohydrates and high in nutrients.
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