Bell Pepper Crustless Quiche

crustless quiche

Who doesn’t love a good quiche right?!? My hand is raised! If you are eating keto, crustless quiche is the way to be!

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I recently came up with this beauty and was so pleased just had to share!

HINT ALERT: A key item I have started using to make my quiches is this! The dimensions are perfect and it’s perfect quality. My quiche comes out perfectly every time.

Why To Love A Good Quiche:

-Love a good quiche because it just feels like a new spin on an old ingredient. Obviously eggs can get boring. Who knew right? But, yes, they can.

-Love making quiche because you can add whatever ingredients you want and just bake it. You don’t need the skills to flip an omelet (the other fun way to add ingredients to eggs). I’m all about simple yet tasty!

So without further adue….

bell pepper quiche

Keto Bell Pepper Crustless Quiche

Prep Time 10 mins
Cook Time 35 mins
Course Main Course
Cuisine American


  • 9×9 glass dish


  • 6 Eggs
  • 3/4 cup Heavy whipping cream
  • 1/2 cup shredded mozzerella cheese
  • 1/2 stick butter
  • 1/2 Chopped green peper
  • 1/2 chopped red pepper
  • 1/2 chopped orange pepper


  • Chop all bell peppers
  • Crack all eggs in large mixing dish
  • Add heavy whipping cream to eggs and whisk
  • Melt butter and add to egg mixture
  • Mix shredded cheese to egg mixture
  • Spray nonstick spray over 9×9 glass baking dish
  • Sprinkle all chopped bell pepper to a thin layer in 9X9 glass baking dish
  • Pour eggs over bell peppers in baking dish
  • Bake at 375 degrees for 35 minutes or until egg is cooked through
Keyword crustless, eggs, keto, keto quiche, low carb, quiche

For other great recipes be sure to checkout my youtube channel: Heatherish

Other related posts:
3 Recipes for Keto Bread
5 Top Keto Chicken Recipes
Keto Philly Cheesesteak Recipe

Your Weight Loss Surgery Options

weight loss surgery options

If you are considering weight loss surgery, you are not alone. I had vertical sleeve gastrectomy and I want to share some real information to help you decide which surgery might be right for you.

Why Consider Weight Loss Surgery Options?

Anyone who tells you this is the easy way out is a complete asshole and knows nothing about this topic. Weight loss surgery is by no means easy. It’s a long, hard process; but, it does give you a tool that is much needed: long term food restriction. Most people who have gotten to the status of needing weight loss surgery are food addicts. (see my post about food addiction here). Food is the worst type of addiction. As a food addict, you have to find a way to still use our drug of choice and moderate it. If you have gotten to a high enough weight to be eligible for weight loss surgery, you probably use food for a plethora of cases. Weight loss surgery gives you a tool that helps moderate the usage of your drug (food).

Weight happens

Listen, weight happens. It happens to a lot of us at certain times in our lives or sometimes it’s been your whole life. Food can be used for happy times, sad times, celebrations, punishment, gatherings, loneliness, boredom, the list goes on and on. Some people can find acceptable weight loss on their own and some people need extra help. There is no shame in reaching for help. Be proud of yourself for making way for a change in your life. The goal is not to be skinnier, but healthier.

3 Weight Loss Surgery Options:

Vertical Sleeve Gastrectomy

Vertical sleeve gastrectomy, also known as VSG, is a surgery where 70%-80% of your stomach is removed. The stomach left is about the shape and size of a banana. It helps you feel full after eating a small amount of food. VSG is considered less invasive than gastric bypass. VSG does have many cases of increasing GERD; so, if you already battle with acid reflux or GERD, talk to your doctor to see if another surgery might be a better fit. VSG is used for patients with a BMI of 40 or greater.

Gastric Bypass

Gastric bypass surgery is another option of weight loss surgery where the stomach is divided into a smaller upper pouch and a larger lower pouch. The small intestine is then rearranged to connected to the smaller pouch. Food will go into the small pouch and then directly into the small intestine, bypassing most of your stomach. You will definitely need to stay on vitamins lifelong after this surgery. Of course, that is true for all the surgeries but you are less likely to get the vitamins needed daily from the food you consume after Gastric bypass. It’s used for patients with a BMI of 40 or greater.

Duodenal Switch

Duodenal switch, officially named biliopancreatic diversion with duodenal switch (BPD/DS), is a less common weight loss surgery. It has two steps. The first step is a sleeve gastrectomy (described above). The next step bypasses most of the intestine by connecting the end portion of the intestine to the duodenum near the stomach. Even though there are two steps, it is generally performed as one procedure. Malnutrition is a greater risk with this option. This is usually for a BMI greater than 50.

Extra Weight Loss Surgery Info

  • Each surgery can cause malnutrition and requires lifelong vitamin substitution.
  • Surgery is not a stand-alone cure. Proper meal planning and prep will be necessary to achieve weight loss and prevent regain. Click here to receive FREE meal planning tools!
  • Each surgery has different pros and cons and discussing each with your doctor is the best way to figure out your path.
  • Exercise is the best aid to your new meal plans to help you lose and keep weight off.
  • You will most likely have many improvements to your health such as joint pain, blood pressure, sugar levels etc.

Start now, with your new eating habits. Get my FREE Dump & Go Recipes for Bariatric Moms Ebook. These recipes are so freaking easy and totally delicious while still keeping that healthy factor!

Consult With Your Doctor

As always, after some basic research online, consult with your doctor. You will need to find the bariatric surgeon of choice and location and make an appointment with them. There you can discuss all your options, details, health history, and more.

RELATED POSTS: 10 Best Pureed Recipes After Weight Loss Surgery
2 Habits You Must Do Forever After Weight Loss Surgery
The Beginner’s Guide To Being An Accountable Bariatric Mom

2 Habits You MUST Do Forever After Weight Loss Surgery!!

2 habit after weight loss

It’s time to go over 2 MUST HAVE habits after weight loss surgery! No matter which surgery you choose, Duodenal Switch, VSG, Bypass etc, there are two actions you must always follow. They may seem minute. Not everyone does this permanently. You should though! These are two practices that back up the basis of weight loss surgery and help you stay successful and healthy for a lifetime.

There’s always the dreaded regain you hear stories of. I promise! If you are thinking of weight loss surgery or already had it, you will have the plethora of people who are going to be sure to tell you about stories of regain from people they know (and how you probably will lol). In fact, regain is very possible if you only make short term changes. Weight loss surgery is a tool only. In the first year after surgery, it is important to build lifelong healthy habits.

I personally had VSG 3/25/19. Have I experienced regain? Yes, I have. I know a lot of WLS patients that do. Regaining and re-losing is part of the experience. We are all human, and all have things that come up. I have a whole routine I get into when I need to get myself back on track. I rely heavily on the support of my fellow weight loss surgery communities (join my Facebook support group here). I dig back into my favorite book for inspiration! And then I dig back into meal plans with recipes from this book.

The 2 Habits After Weight Loss Surgery To Follow:

  1. Chew your food 30 times before swallowing
  2. Wait to drink 30 minutes after you eat.

Here’s why:

1.CHEWING at least (or as close to) 30 times for each bite serves two HUGE purposes. First, this slows down your eating. Doing this reduces the amount of food you will eat. Next, after surgery, you need to prepare your food for your stomach. You do this by chewing many times. You have a much smaller pouch after surgery and that pouch needs all the help it can get digesting.

2. Waiting 30 minutes to drink after each meal is also crucial in staying full longer. The longer you stay full, the less you eat. When you drink with food in your stomach, the fluid washes the food through the stomach faster than intended. We want the food to stay in the stomach as long as possible, to keep us full as long as possible. I have a youtube video you can click here to watch that shows a demonstration of this.


There is one expense I have kept for myself continually since 2 weeks before surgery. I don’t normally do this kind of thing or even brag about these things to others but this one i just have to. If you are on this post because you are about to embark on weight loss surgery (or you already have), you deserve the best advice. I am 16 months out from surgery and 100 lbs down! Yes, you read that right.

I preach a lot on self care since weight loss surgery. Mostly because I lost myself for so long and gained it again since my surgery. My surgery was a wake up call to never forget little things for myself again. Maybe 1 small thing a day, a week, or a month adds up to big changes in the end! Never forget that!

So here’s my secret: I am a budget mom through and through. I don’t have tons of extra money to spend on myself but I have found different ways to put aside $10-$20 a week for myself to add up to this expense. About once a month, I order about $60 worth of products from Thrive Market.

Yes, there are some products at Thrive that you can find at grocery stores, BUT there are a lot that you will not for various reasons (whether not local or just sold online). Thrive lets you shop by Diet, shop for clean wines, shop for bath and beauty products, or snacks. And allllll of them are as clean as clean can get! That’s what I love about them. You don’t have to do the research for good, clean products, they are all in one affordable place for you!

Click below and check them out now, for a short time you can get a phenomenal deal of a $20 shopping credit! I originally started out buying collagen peptides and my soups from them.

Go Forth And Prosper

Now that you know these two must-have habits, don’t underestimate them. I fall off the wagon and put myself back on over and over because I’ve seen the difference for myself. Building these lifelong habits can be two HUGE tools to help you achieve lifelong success after weight loss surgery! Be the difference for yourself!

Related Posts:
10 Best Pureed Recipes After WLS
Top Items Needed For Pre Op Diet

Follow my weight loss journey on Instagram: @heatherish.vsg


4 meal planning tips

Before weight loss surgery, I rarely ventured into the cooking realm. Now, don’t get me wrong, I have a family, I cooked. It was mostly heat-up or mix-up processed solutions. Nothing to be proud of. Cooking just didn’t interest me. I wanted to get in and out of the kitchen as fast as I could. I was able to keep the weight off doing this through my early twenties; and while my kids were young. As I approached 30, my body was changing and the pounds were packing on.

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At 35 years old, I decided to have vertical sleeve gastrectomy. There was so much to learn with all the changes coming. Through my lessons (which started 6 months prior to surgery), learning to cook with ingredients from the outside isles of the grocery store was going to be imperative. No more rushed, processed cooking. Meal Planning was also encouraged.

Wait, what?!? I’m just exploring cooking with REAL food and recipes (which I wasn’t really excited about), and now I have to dedicate a WHOLE day in the kitchen for meal planning and prep??? Ok. Listen. I’m not the betty crocker mom, but I can always -ish my way through it! I’m all about finding our -ish in life…you know…our own way for success!

I studied tons of Pinterest methods. I watched tons of youtube stories. I took notes. I thought about my life and my personality. If I just tried to be like everyone I studied, I’d eventually fail. I had to find my own path. So now, I’m sharing mine, so you can find yours. I also want you to realize you should explore your own -ish and that it’s ok to do it your own way!

What is Meal Planning/Prep?

  • Meal planning is the simple act of planning some meals for the week
  • Meal prep is the concept of preparing dishes ahead of schedule

Why Doesn’t Everyone Do It?

  • The obvious answer is time…right? You may not want to be in the kitchen all day cooking meal prep on a weekend. You may think, “great another habit to have to add to my already busy day.”
  • The thing is, you can keep it short, simple and still successful.
  • Keep reading to see how.

4 Easy Tips to Meal Planning/Prep

Here is the meat of your post. You’ll break down the problem into a list of easy to accomplish steps to help your reader.

  • Tip 1: Find Easy Healthy Recipes

    • One of the BEST tips I can offer is to find recipes that are simple, easy or quick dump and go ebook
    • I put together a short ebook full of Dump & Go recipes
    • Even if you don’t use a dump & go recipe, there are tons of recipes you can look up that are still easy and healthy. Pinterest has tons of recipes!
    • Another option is to use recipes you already know how to make but plugin healthy substitutions to make it healthy for you and still tasty for the family.
    • Lastly, there are tons of options at your local grocer that are already prepackaged. You can split them up into your meal prep containers, or simply eat them as are. This tip typically works best for breakfasts and lunches.
  • Tip 2:

    Use a planner or FREE printables
  • Tip 3: Shop Your Kitchen

    • It may seem that you need to go make a laborious trip to the grocery store to get started; but, I bet if you look in your pantry and fridge that would change. There are likely many different food options that you could put together in ways you didn’t quite expect. This way, you can save money and use what you have. Think of your fridge as a salad bar. What do you have in there that needs to be cooked so it doesn’t go to waste? What can you put together that you already have?
  • Tip 4:

    Utilize an Accountability Partner
    • Accountability partners can be a great asset to a mom. It can also count as a little self-care. Having a friend or partner that can keep you accountable and vice versa reminds you that you matter too.
    • An Accountability Partner can also be a food or fitness group or coach. An investment to yourself (short term or long term).
    • Join my team No Excuse Ninjas Facebook Group for everyday help, encouragement, tips and coaching from other bari-moms like you!

The Last Thing You Need to Know About Meal Planning and Prep

  • What I want you to take away from this post is that no matter what your situation is you can do this too! Meal planning and pre are PROVEN ways to stay on track with diet and health. It would be beneficial to start this method as soon as possible. If that intimidates you, start with the tips I mentioned above.
  • What are some other tips you use to stay on track with meal planning or prep?

Keto Recipe for Dinner | Philly Cheesesteak Casserole

Lately, I’ve really been exploring new cooking ideas. I found an awesome keto recipe for dinner. My favorite place to find recipes, believe it or not, is Instagram. Since my weight loss surgery, I have joined the very large WLS community on Instagram. I love it. So much variety; and so many recipes! Before going any further I really have to give credit for this recipe to my girl Angie. We connected via the WLS community on Instagram. Be sure to find her and follow her there for tons of great recipes: @angiedone_vsg

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Casseroles are some of my favorites. I always love a good keto casserole recipe to cook and eat. Something about having all the veggies and meats in one dish excites me. I am always on the hunt for a new, healthy, easy and delicious casserole!

Recipes That Feel Wrong…but They’re Not!

Obviously, as a bariatric patient, we always need recipes that are healthy and balanced. What I love about a good warm casserole is that it FEELS like comfort food….the bad kind (and by bad I mean oh so good). Below is my newest find from a friend in the WLS Instagram community.

Click here for your FREE Dump & Go Recipe Ebook!

Keto Recipe for Dinner | Philly Cheese Steak Casserole

This casserole is gooey, cheesy, warm, and oh so tasty and best of all…Keto! We combine a couple of cheeses, some veggies, and hamburger meat. Let the recipe ensue:


-1lb lean hamburger meat
-3/4 cup beef or chicken broth
-1 block cream cheese
-2 green peppers
-Grill Mates Montreal Steak Seasoning
-1 yellow onion
-1 cup shredded cheddar cheese
-1 10oz bag riced cauliflower


-Chop green peppers and onions and sautee’ with a drizzle of olive oil
-After the veggies are semi-soft, add the hamburger meat to the same pan and brown with the veggies
-After meat is browned, add cream cheese and broth and mix
-Add riced cauliflower and mix
-Add Montreal Steak Seasoning to taste (I use a hefty amount)
-Pour into a casserole dish and cover with the entire bag of shredded cheese
-Cover with foil and bake at 350 degrees for 20 mins

Let me know what you think of this recipe! What’s your favorite keto recipe for dinner?

Meal Planning Mini Series Part 2

So Part 1 was the thinking part. Part 2 is the action part. We need to take our food list and get the groceries to accommodate it. My food list was for 5 days. You can make yours for longer if you’d like. My food list included (Click the recipes to see my youtube videos preparing these):
Pureed Squash Baked Casserole
Alfredo Zoodles
Gouda Cauliflower Bake and Chicken
Cauliflower Pizza Bake

If you’d like to try any of my recipes I’ll list them below:

Pureed Squash Bake Casserole
2 medium yellow squash chopped
1 small onion chopped
1 egg
1/2 cup mayonnaise
1 cup grated cheddar cheese
1 cup crushed Ritz crackers (save some for topping) (could use pork rinds for Keto or gluten free bread crumbs)
Salt & pepper to taste
1/4 cup melted butter (save some for topping)
Cut squash and onion into medium-sized chunks
steam together for about 20 minutes or until tender
let cool slightly and puree in food processor; set aside
In another bowl, combine egg, mayo, cheese, Ritz crackers, salt & pepper, and melted butter
Add squash mixture and stir to combine
Pour into greased casserole dish
bake at 350 degrees for 30-35 minutes

Alfredo Zoodles Recipe
Green Giant Frozen Zoodles
1 cup Ragu Alfredo sauce
1 tbsp garlic salt
2 tbsp grated parmesan cheese
*Cook zoodles according to package directions
add all other ingredients and stir

My Chili
2 cans petite diced tomatoes
1 can diced tomatoes
1 can pinto beans (or your choice)
1 can kidney beans (or your choice)
1 can tomato paste
2 tbsp ketchup
1 packet chili seasoning
cooked meat and veggies of choice
combine and simmer

Gouda Cauliflower Baked Casserole

  • 1 large head cauliflower
  • 4 tablespoons butter
  • 4 ounces cream cheese room temperature
  • ¼ cup heavy cream
  • 2 cloves garlic grated
  • 1 1/2 cups sharp cheddar cheese grated
  • 1   cup smoked gouda grated
  • 1 tablespoon fresh sage finely chopped
  • Salt and pepper to taste
  • Preheat the oven to 400 degrees and ‘butter’ a baking dish. Cut the cauliflower (see video in body of post) then wash and cook it in a large pot of water generously seasoned with salt 8-10 minutes or just until fork-tender.
  • In a large bowl cream together the cream cheese, heavy cream, grated garlic, 1 cup of cheddar and ¾ cup of smoked Gouda.
  • Combine the remaining shredded cheese separately to top the cauliflower with.
  • When the cauliflower is finished cooking, drain it completely then fold it into the cheese mixture.
  • TIP: Use the side of your spoon to break up the cauliflower further.
  • Taste and adjust salt and pepper as necessary then transfer the cauliflower to the prepared baking dish. Top with the remaining cheese.
  • Bake at 400 degrees 25-30 minutes or until golden and bubbly on top.

Pizza Cauliflower Casserole

  • 4 cups cauliflower florets
  • 2 Tbsp Heavy Cream
  • 1 Tbsp Butter
  • 8 slices pepperoni
  • 1/4 cup shredded mozzarella cheese
  • salt and pepper to taste

For the Casserole

  • 12 slices pepperoni
  • 1/2 cup shredded mozzarella cheese
  1. Clean and trim the cauliflower, breaking it into medium sized pieces.
  2. Place in a microwave safe bowl with 2 Tbsp of cream and 1 Tbsp of butter.
  3. Microwave, uncovered, on high for 10 minutes.
  4. Stir to coat cauliflower with cream/butter mixture.
  5. Microwave for another six minutes on high (or until tender.)
  6. Remove from the microwave and put into a high speed blender or food processor along with the 8 slices of pepperoni and 1/4 cup mozzarella cheese.
  7. Puree until smooth.
  8. Season with salt and pepper to taste.
  9. You can adjust the cream and butter to your preference for consistency.

For the Casserole

  1. Spread the cauliflower puree into an 8 x 8 oven proof casserole dish.
  2. Cover with 1/2 cup shredded mozzarella cheese, and layer with pepperoni.
  3. Bake at 375 degrees (F) for about 20 minutes.
  4. Alternatively you could microwave this for 5 minutes.
  5. Serve hot.


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Now that we’ve built our food list and gotten groceries. We got to do the fun part: Cook! Following the plan is the easy part. Once you get to the last recipe, it’s time to make another list. If you feel successful with things, do more of the same. If you feel like you need a change, do it! Repeat and tweak where needed. Small tweaks =giant peaks.

What are some of your go-to meal planning recipes?