I’ve recently decided to re-adopt a vegan diet, thanks to the many compelling reasons to go vegan. As such, I wanted to see if I could make a vegan version of my favorite low-carb paleo recipes. This recipe is similar to my low-carb paleo quiche, except I substitute chia and tofu for eggs. Although it doesn’t hold as well without eggs, it is an equally nutritious, delicious, and easy breakfast.
When chia is mixed with water and allowed to sit, it creates a gel-like substance that can perform the binding function of an egg. Plus, chia seeds are low in carbs and high in fiber, protein, Omega-3 fatty acids, and various micronutrients. The tofu is added for an eggy texture and easily absorbs and distributes the flavors of sauteed onions, miso paste, sundried tomatoes, and umami-packed nutritional yeast.
Bake ahead, slice and chill in the fridge or freezer. Before eating, reheat in a conventional oven until warm and the smell of toasted coconut and almond fills the kitchen. Enjoy a slice with a fresh cup of coffee and take the time you would have spent preparing breakfast to savor your morning. Cheers!
Low Carb Paleo Quiche
Ingredients
Crust
- 1 1/2 cup almond flour
- 1/2 cup coconut flour
- 4 tbsp coconut oil Cold and cut into pieces. Portion out amount and stick in the fridge beforehand to harden.
- 1 chia "egg"
Filling
- 12 ounces firm tofu (drained) 12 oz. is the drained weight of a standard package of tofu.
- 1 medium onion
- 2/3 cup nutritional yeast
- 1 tsp miso paste
- 2-5 garlic cloves Use more garlic for a stronger garlic taste.
- 4 cups greens Can use cabbage, kale, spinach, or other greens in season.
- sea salt (to taste)
- 2-5 chopped sun-dried tomatoes (optional) Soak 30 minutes in water before using to remove excess salt and soften.
- 2 chia "eggs"
Chia "eggs"
- 3 tbsp chia seeds (makes 3 chia "eggs")
- 9 tbsp water (as needed)
Instructions
Crust
- First prepare the chia eggs (see below). Preheat oven to 325 degrees F. Combine coconut flour and almond flour in a medium bowl. Remove cold coconut oil from fridge and cut into small hard chunks. While it's still cold, add coconut oil and chia egg to flour and combine all ingredients with hands. Don't mix too long - you don't want all the oil to melt. Distribute the mixture evenly into the base of a 9 inch pie pan and press into the base and edges of the pan. Bake the crust for 15 minutes.
Filling
- While crust is baking, chop onion and add to saucepan preheated to medium heat with a dollop (about 2 tsp.) coconut oil. Once the onion starts to brown, stir frequently to make sure it doesn't burn. Mince garlic and add to onion.
- Drain tofu, pressing gently to release as much water as possible. Chop into bite-sized pieces. Once the onion is somewhat caramelized, add tofu and saute The wet tofu should de-glaze any caramelization on the pan, infusing the tofu with a caramelized onion flavor. Cook until tofu releases much of it's moisture and starts to brown.
- Using an upright blender, regular blender, or food processor, combine most of the tofu onion saute with the nutritional yeast, miso, and remaining 2 chia "eggs" and blend until a thick smooth consistency. Set aside.
- Chop and rinse greens and sun-dried tomatoes if using. Add to saute pan with remaining bit of tofu and onion. Use the moisture in the greens to de-glaze any caramelization that has formed on the bottom of the pan. Cook until most of the moisture in the greens has evaporated (the more moisture in the greens upon cooking, the wetter the quiche will be and less liable to hold together).
Putting it all together
- Combine the greens and smooth tofu mixture in a large bowl and mix well. Distribute filling evenly in the cooked crust. Place quiche back in the oven for 15-30 minutes, until top starts to brown.
- Cool quiche on a cooling rack until ready to serve. I prefer to slice the quiche and store the slices in the fridge or freezer for a quick easy breakfast!
Chia eggs
- A chia "egg" is simply 1 tbsp of chia seeds mixed with approx. 3 tbsp of water. This recipe calls for 3 chia eggs - 1 in the crust and 2 in the filling. You can make all the eggs ahead of time and partition 1/3 of the mixture into the crust, 2/3 into the filling when ready.
- Add 3 tbsp of chia seed to approx. 9 tbsp of water and mix well. Let the mixture sit for at least 10 minutes or until a gel-like consistency is formed.
- To make the chia eggs even more gelatinous, blend the mixture to break up the seeds.
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