Smoked Bacon and Gruyere Mini Quiches

This low-carb version of classic quiche Lorraine is virtually indistinguishable from the traditional; a buttery, flaky crust filled with a delicious cheese and smoked bacon filling. Great served hot or cold, these single-serving morsels are perfect for lunches, picnics, or portable snacking in style.

Makes: 10 servings

Prep time: 25 minutes

Cooking time: 50 minutes



1 ½ cups (165 g) finely ground almond flour

3 tablespoons arrowroot powder

¼ teaspoon salt

5 tablespoons (70 g) cold, unsalted butter, cubed

1 egg white mixed with 1 tablespoon water


6 slices smoked bacon, roughly chopped

2 tablespoons unsalted butter

1 tablespoon olive oil

½ white onion, diced

2 cloves garlic, minced

1 teaspoon fresh thyme, chopped

1 teaspoon fresh sage, chopped

2 cups (220 g) gruyere cheese, shredded

½ cup (40 g) parmesan cheese, shredded


2 cups (480 ml) heavy cream

4 free-range eggs

1 teaspoon sea salt

½ teaspoon freshly ground black pepper

1/8 teaspoon cayenne pepper

Pinch ground nutmeg (approximately 1/16 teaspoon)


1. Preheat the oven to 325F. Grease 10 sections of a non-stick muffin pan.

2. Make the crust: place the almond flour, arrowroot, and salt in the bowl of a food processor and process until combined. Add the butter, and pulse until the mixture resembles pea-size crumbs. Add the egg white-water mixture and continue to pulse until you have a smooth batter.

3. Divide the pastry batter between the 10 sections and use a spoon to spread the batter into the bottom and onto the sides. Place the muffin pan in the freezer for 10 minutes for the dough to firm up. Remove the pan from the freezer and use your fingers to finish pressing the pastry dough up the sides and into a smooth cup shape. Fill in any cracks with excess dough.

4. Place the muffin pan in the oven and bake for 10 minutes, then remove and set aside until needed.

5. Make the filling: place the chopped bacon, butter, and olive oil into a frying pan over medium heat, and cook for 5 minutes, stirring constantly, until the bacon starts to crisp. Add the onion, garlic, and chopped herbs and continue cooking for a further 3 to 5 minutes until the onions have softened. Remove the mixture from the pan and set aside to cool.

6. Make the custard: simply mix all custard ingredients together in a mixing bowl.

7. Divide the shredded gruyere cheese and bacon-onion mixture equally among the pastry shells and top with custard mixture. Sprinkle the parmesan cheese over the tops, then place into the oven and bake for 20 to 25 minutes until the filling is set. If the mixture is still runny, continue to cook, checking every few minutes until it is set.

8. Remove the quiches from the oven and allow to cool for a few minutes before carefully sliding them out of the muffin pan. Enjoy immediately while hot, or refrigerate to pack in a picnic or for lunch with a side salad and some sweet and savory chutney.

Nutrition facts per serving:

Calories (kcal)                       560

Fat (g)                                     52

Saturated Fat (g)                  24

Protein (g)                             18

Carbohydrates (g)                8

Dietary Fiber (g)                   2

Total Sugars (g)                    3

*Net carbs (g)                       6

*Total net carbs assist you in tracking carbohydrates that impact blood sugars. Dietary fiber should be subtracted from total carbohydrates since it minimally impacts blood sugar.


This fancy-looking party cocktail bursts with fresh fruit flavors and a subtle, crisp sweetness. A whiz to throw together, white sangria pairs perfectly with your summer soirée. 

Makes: 6 servings

Prep time: 5 minutes


1 bottle (750 ml) dry white wine (we like Sauvignon Blanc)

4 packets Sola sweetener

1 ripe peach, pitted and sliced

4 ounces fresh raspberries

1 (1-inch) piece cucumber, sliced

1 small handful fresh mint

1 can (330 ml) flavored sparkling water (citrus flavors work well but feel free to experiment)

Ice to fill glasses and pitcher


  1. Pour the white wine into a large serving pitcher or jug and add the Sola sweetener packets. Stir well until dissolved, and top with a mixture of the fruit, mint leaves, and cucumber slices then fill the pitcher up with ice.
  2. Add the sparkling water to the pitcher and gently mix with a spoon.
  3. To serve; fill 6 tall glasses with ice, pour the sangria over the ice, and garnish with a mixture of the fruit, cucumber, and fresh mint.

Nutrition facts per serving:

Calories (kcal)                       125

Fat (g)                                     0

Saturated Fat (g)                  0

Protein (g)                             1

Carbohydrates (g)                10

Dietary Fiber (g)                   2

Total Sugars (g)                    3

Sola Sweetener (g)              3

*Net carbs (g)                       5

*Total net carbs assist you in tracking carbohydrates that impact blood sugars. Dietary fiber should be subtracted from total carbohydrates since it minimally impacts blood sugar.