This T1D friendly quiche is one of our family’s go-to meals! It’s super easy to make, packed with veggies, and perfect for supporting stable energy and blood sugar throughout the day.

Whether it’s breakfast, lunch, or dinner, this nourishing, low-carb option is flexible, flavorful, and full of feel-good nutrients. And the best part? It’s crustless—making it a simple, supportive swap for the whole family.

Why We Love It

As a T1D spouse and mom, I’m all about meals that come together quickly, work for busy schedules, and support the health of our entire household. This blood sugar-friendly quiche checks every box. Plus, it’s super forgiving—you can use whatever veggies you have on hand!

T1D-Friendly Quiche Ingredients:

• 4 organic eggs
• 1 cup unsweetened almond milk (or full-fat dairy like heavy cream if preferred)
• 1 cup chopped spinach
• 1/2 cup chopped bell peppers
• 1/4 cup chopped onion (optional)
• 1/2 cup shredded cheese (cheddar or goat cheese are both great or you can opt to go cheese free)
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F.
2. Whisk eggs and almond milk in a bowl.
3. Stir in the veggies, cheese, salt, and pepper.
4. Pour the mixture into a greased pie dish or small baking dish.
5. Bake for 35–40 minutes, or until the center is set and the top is lightly golden.
6. Let cool slightly, slice, and enjoy!

This quiche stores beautifully, making it a great option for meal prep or grab-and-go weekday lunches.

Want More T1D-Friendly Kitchen Inspiration?

Grab your free T1D Grocery List at the bottom of my website! It’s the exact list our family turns to again and again—designed to help you explore more easy, nourishing swaps that support blood sugar balance for the whole family.

Until next time, sending love from our kitchen to yours!

Allee

This blog is made for informational and educational purposes only. It is not medical advice. The information in this blog is not intended to (1) replace a one-on-one relationship with a qualified licensed healthcare provider, (2) create or establish a provider-patient relationship, or (3) create a duty for us to follow up with you.