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Atkins Friendly - Cheesy Shrimp Quiche

Updated on September 14, 2011
Quiche mixture
Quiche mixture | Source
Baked Quiche in a ramekin
Baked Quiche in a ramekin | Source
Cut Quiche, showing the creamy inside
Cut Quiche, showing the creamy inside | Source


Atkins has a lot of opponents! I can understand why, lots of the information out there is negative. But if you read his books and pay attention to what is required you will discover that his food is mostly natural. He does encourage you to eat certain vegetables, vitamins & minerals and exercise.

At least the versions i have read give me the encouragement of veges to consume, plus salads, exercise and vitamins & minerals. What i gather is he is a staunch opponent to eating white non nutritional foods that actually have been linked to fat and disease.

Processed foods, too much salt. white sugar, white rice, white bread and others that have gone through so much chemical tampering that they have been linked to allergies and immunity disorders that can eventually kill.

Remember the body is better off with the most natural of foods that we can possible find and eat. As close to natural as we can stand it, so that we enjoy it. These promote health, it doesn't cause damage that needs to be treated with medical help.

It's the processed foods and sugar that get us into trouble and cause the body to get fat.

Atkins friendly foods:

  1. cream cheese
  2. sour cream
  3. heavy whipping cream
  4. cheddar cheese
  5. pork sausage
  6. eggs
  7. onion
  8. celery
  9. green peppers
  10. mushrooms

Quiche Recipe:


4 oz of softened cream cheese

2 tbsp butter

4 to 6 oz of shredded cheddar cheese

1/2 a roll of cooked mild pork sausage

20 medium shrimp cooked & cut up (1/2 or in 3's)

salt & pepper to taste

2 eggs

1/4 cup heavy cream

1/4 cup onion



cayenne pepper

green pepper


medium bowl

fork to mix

ramekins or square baking dish

What to do:

  1. Cook the sausage, pork, turkey - whatever mild breakfast sausage you prefer
  2. Soften the cream cheese and butter
  3. Add all the ingredients together in a bowl, mash and mix together well
  4. Pour mixture in buttered or oiled containers or baking dish, baking spray is convenient
  5. You can sprinkle some shredded or cut cheese on the top

Preheat oven at 350 degrees. Bake until firm and the tops are browned. Cover baking dish with foil, if top brown's too fast, but the middle is not set - this will keep it from burning. Allow them to cool at least half an hour, cut and eat.

Quiche, is so versatile and can be served at any meal or at anytime for a meal or snack. It is also a great lunch, it freezes well too. Make it and see what Atkins says about dropping the weight.


Side note

The word for quiche is not original to the french language, although quiche is a classic French cuisine. It actually comes from the German language Kuchen meaning cake.

Originally made with eggs, cream / milk and some type of cooked meat and a pastry shell.

A markerLorraine region France -
Lorraine, France
get directions


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    • Celiegirl profile image

      Celiegirl 6 years ago

      rwelton, i know it is hard to believe a lot of what we can indulge in on this diet and sausage is realistically not allowed because it may contain sugar But the closer i personally stick to natural, i do better.

      But do try it, it is tasty!

    • rwelton profile image

      rwelton 6 years ago from Sacramento CA

      I have a hard time understanding how 'pork sausage' can be listed on anybody's diet plan...that said 'Thank God' I am not on one and it sounds great...have shrimp in the fridge looking for a great meal plan...thanks!