27g protein per slice. Low-carb keto crust. Ready in 45 minutes. Patrick-approved since 2014 and now nutritionist-optimized for women over 45. Try this High-Protein Low Carb Tuna Quiche for a nutritious meal.
Patrick asked for this quiche at least once a month back when I was still figuring out what it meant to cook with intention. It was delicious, the Dijon mustard under the tuna, the tomatoes draining on paper towels so nothing got soggy, but it was my French cooking phase, y'know? Nothing Dominican about it.
Fast forward to now, me with my AFPA certification, building Strength & Sazón, and I'm looking back at this recipe thinking: this is actually really smart food. Eggs. Canned tuna. Cream. Real ingredients. And when I ran the numbers, 27g of protein per slice and only 12g of carbs, I knew this one deserved a second life.
Here's the thing nobody told me when I was younger: women over 45 need more protein than they think. We're fighting muscle loss, hormonal shifts, and blood sugar swings. And we're still making dinner at 6 pm when we're exhausted. This quiche? Make the crust on Sunday. Bake on Monday. Done.
This High-Protein Low Carb Tuna Quiche is perfect for meal prep and offers a delicious way to meet your protein needs.
NUTRITIONIST NOTE
As an AFPA Certified Nutritionist, I recommend women over 45 aim for 1.2 to 1.6g of protein per kilogram of body weight. One slice of this High-Protein Low Carb Tuna Quiche covers 27g, a serious contribution to that daily target. The almond flour and coconut flour crust keeps net carbs low, which means better blood sugar stability and no afternoon crash after lunch.
WHY THIS IS HIGH-PROTEIN LOW-CARB QUICHE
Most traditional quiche has 10 to 12g of protein per slice and a white flour crust that spikes blood sugar fast. This version flips both of those problems.
Standard cheese quiche: about 11g protein, 30g+ carbs per slice. This keto tuna version: 27g protein, 12g carbs per slice.
The keto crust made with almond flour and coconut flour adds healthy fats and fiber without the glucose spike. The tuna does the heavy lifting on protein. And the heavy cream filling keeps you full for hours.
For women over 45 managing insulin sensitivity, navigating perimenopause, or simply trying to eat in a way that supports their body, this combination is not an accident. It is intentional food.
PROTEIN SCORE SECTION
- Most quiches are not built for women who are serious about their protein. This one is. Here's how it stacks up:
- Standard cheese quiche: about 11g protein, 30g+ carbs per slice. This keto tuna quiche: 27g protein, 12g carbs per slice
- That is more than double the protein and less than half the carbs.
- Why does that number matter? Women over 45 are losing muscle faster than they realize, and most are not eating enough protein to stop it. Research shows we need 1.2 to 1.6g of protein per kilogram of body weight daily, and most women are falling short, especially at lunch.
- One slice of this quiche gets you to 27g. Add a green salad on the side, and you have a complete, blood sugar-friendly lunch that actually tastes like something you wanted to eat.
- Protein Score: 27g per slice Net carbs: 6g per slice Calorie to protein ratio: 17 calories per gram of protein Verdict: High protein, low carb, real food.
The Quiche That Changed How I Think About Protein
Ingredients
Keto Pie Crust
- 1 ½ cups almond flour
- 5 tablespoon coconut flour
- 2 teaspoon xanthan gum
- 1 teaspoon baking powder
- ¼ teaspoon salt
- 2 teaspoon apple cider vinegar
- 1 egg lightly beaten
- 3 teaspoon water as needed
- Egg wash: 1 egg + 1 teaspoon water optional
Filling
- 4 unit tomatoes thinly sliced
- 2 cans tuna whole chunks not crumbs All oil drained well
- 2 tablespoons Dijon mustard
- 1 pinch parsley finely chopped
- 1 pinch salt and pepper
- 2 eggs
- 1 cup heavy cream
Instructions
Make the Keto Crust
- In a food processor, pulse almond flour, coconut flour, xanthan gum, baking powder, and salt.
- Add egg and apple cider vinegar. Pulse until it looks like coarse crumbs and begins to clump.
- Add water 1 teaspoon at a time only if needed.
- Wrap dough in plastic wrap, press into a disk, and chill at least 1 hour.
Roll + Pre-Bake
- Roll dough between parchment paper. If it gets sticky or cracks, freeze 5 to 10 minutes.
- Place in pie dish. Freeze 10 to 15 minutes to help it hold shape.
- Brush with egg wash (optional).
- Bake at 390°F (200°C) for 8 to 10 minutes until lightly golden.
Mix the Filling
- Lower oven to 350°F (175°C).
- Optional but recommended: lightly salt tomatoes and let drain 10 minutes, then pat dry.
- Slice Tomatoes: Cut the tomatoes very finely and place them on paper towels to drain all their liquid.
- Drain Tuna: Open the tuna cans and drain well. Beat Egg Mixture: In a bowl, beat 2 eggs, 1 cup of heavy cream, a pinch of salt and pepper, and chopped parsley together. Set aside
Bake
- Pour filling into pre-baked crust.
- Bake 25 to 30 minutes until set and golden on top.
- Cool 10 minutes before slicing.
Nutrition
SMART SWAPS
- Heavy cream, try full-fat coconut cream or lactose-free cream. Slightly sweeter flavor, works great for dairy-sensitive.
- Almond flour crust, go crustless if you want even fewer carbs. Pour directly into a greased pan. Bariatric-friendly, and the filling holds beautifully on its own.
- Breadcrumbs if topping, swap for crushed pork rinds plus grated parmesan. Higher protein, crunchy effect, zero extra carbs.
- 2 eggs in the filling, try 2 eggs plus 1 scoop unflavored collagen peptides. Adds 8g of protein, thickens the filling, and has zero taste difference.
TIPS
Chill the dough at least 1 hour before rolling. Keto dough is more delicate than regular pie dough. If it cracks while rolling, just freeze it 5 to 10 minutes and try again.
Roll between two sheets of parchment paper. This is not optional with keto dough. It prevents sticking and keeps your sanity intact.
Freeze the crust in the pan before baking. 10 to 15 minutes in the freezer helps it hold its shape and prevents shrinking.
Drain your tomatoes well. Salt them lightly, let them sit 10 minutes, then pat dry. This is the move that prevents a soggy quiche.
The Dijon under the tuna is a classic French technique. It creates a flavor barrier that keeps the crust from getting soggy while adding a tangy depth that cuts through the richness of the cream. You don't taste mustard. You taste something you can't quite name and that's the whole point.
Explore More Quiches
Here at The Petit Gourmet, we love quiches and tarts. Here are some of our favorites:
FAQ SECTION
- Is this quiche really low-carb? Yes. The traditional white flour crust is replaced with an almond flour and coconut flour base, which drops the carbs from 30g+ down to 12g per slice, with 6g of fiber bringing net carbs to just 6g. That makes it compatible with keto, low-carb, and blood sugar-conscious eating patterns.
- Is quiche actually high in protein? Traditional quiche averages 10 to 12g of protein per slice. This tuna version delivers 27g per slice, more than double, thanks to canned tuna, which adds 25 to 30g of protein per can with minimal extra fat. For women over 45, targeting 1.2 to 1.6g of protein per kilogram of body weight daily, that's a serious contribution from one slice.
- Can women over 45 eat quiche without spiking blood sugar? Yes, especially this version. The almond coconut flour crust has a very low glycemic impact compared to white flour. Pair it with a green salad and you have a lunch that supports stable blood sugar throughout the afternoon.
- Is tuna quiche suitable after bariatric surgery? It can work well post-bariatric surgery when portions are adjusted. The soft custardy texture tolerates well, and 27g of protein means even a smaller portion is nutritionally meaningful. Use the crustless version to reduce volume so more of your limited capacity goes toward protein.
- How far ahead can I make this? Make the dough up to 3 days ahead and refrigerate. The fully baked quiche keeps in the fridge for 4 days and reheats at 300F for 15 minutes. Freezes up to 2 months. Slice before freezing for easy grab-and-go portions.
- Why Dijon mustard in quiche? Dijon under the tuna is a classic French technique. It creates a flavor barrier that prevents the crust from getting soggy while adding a gentle, tangy depth that cuts through the richness of the cream. You don't taste mustard. You taste something you can't quite name, and that's the whole point.
This recipe started as one of Patrick's favorites in 2014. I updated the crust to make it work better for the women I work with now, women over 45 who want real food that supports their body without giving up the things they love. Same delicious quiche. Smarter foundation.
A buen tiempo.
Con Fuerza y Sazón,
Gaila
AFPA Certified Nutritionist, Dominican Cook, Bariatric Patient
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Let's stay connected:
I love tuna.. fresh ahi, yellowfin, sashimi grade and the stuff straight from a can. This is a very elegant way to eat the latter. I love this! Definitely going to give this a try! ♡
Thanks Cheyanne! I love tuna also and seriously this quiche is super good! Try the recipe and tell me how you like it!
Happy baking!