My “Go-To” Banting Cheese & Onion Pie

This is the one recipe I have now learned off by heart! It’s my ‘go-to’ Banting cheese and onion pie. If I need to feed the family, I make it. If I need to to cater for a meeting, I make it. If a friend is coming over, I make it. It’s tasty, versatile (breakfast, lunch or dinner) and it’s EASY!

Here we go:

My basic ingredients:

  • 3 eggs
  • 200g grated cheddar cheese
  • 2 onions sliced
  • 150g (1 cup) heavy cream

If you want to zoot it up, add a teaspoon of chilli powder.


Start by turning the oven onto 180C. Then finely slice the onions. The original recipe called for 150g of onions. I doubled the amount to 300g which was 2 onions…

300g onionsSaute the onion in 2 tablespoons of butter. The original recipe calls for ‘sweet onions’, which you want to caramelize, but I used regular onions and sauted them until they were nicely cooked…

Onions readyWhile the onions are cooking, grate the cheese into a greased pie dish…

Cheese in a greased pie plateSpread the onions over the cheese. The recipe calls for ‘heavy cream.’ I used 2/3 of a tub of this…

CreamSpoon the cream into a bowl and break in 3 eggs. I used a rotary hand mixer and whisked well…

Egg and creamThe mixture is quite runny. At this point, you may want to put in 5ml chilli powder. Another option I have used is adding about half a dozen mushrooms sliced. The original recipe calls for salt, but I left it off. With all that cheese, it’s salty enough. Guests can add salt if they prefer. Pour the egg/cream mixture over the cheese and onion and it’s ready for the oven…

Cheese and onion pie ready for the ovenYou want to bake for about 30 minutes, until it’s nicely golden, firm to the touch and a knife comes out clean…

Cheese and onion pie out the oven

Leave it for 10 minutes before serving.

I called it ‘pie’ but it is very much like a quiche. It costs about R50 for one entire pie.

The original recipe can be found by copying and pasting this link:

Where you can also read this:

Per 1/6 Recipe: 359 Calories; 33g Fat; 14g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs
Per 1/8 Recipe: 269 Calories; 24g Fat; 10g Protein; 3g Carbohydrate; trace Dietary Fiber; 2.5g Net Carbs

Very useful info!

A great ‘food’ verse from the Bible: Nehemiah 8:10

Nehemiah said, “Go and enjoy choice food and sweet drinks, and send some to those who have nothing prepared. This day is holy to our Lord. Do not grieve, for the joy of the LORD is your strength.”

Keep the smile going.

God bless you!

In His Grip.

Helga xx 🙂

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