Name: Cheesy Vegetable Quiche with Cauliflower Crust
Prep time: 1 h
Cook time: 40 min
Total time: 1 h 40 min
Cuisine: American
Ingredients: Cauliflower Crust:; 1 medium head of cauliflower; 1/2 cup (45g) grated Parmesan cheese; 1 large egg; 1/2 teaspoon dried oregano; 1/4 teaspoon garlic powder; 1/4 teaspoon salt; 1/4 teaspoon black pepper; Filling:; 1 (10-ounce / 283g) package frozen chopped spinach, thawed and drained; 1 large bell pepper, chopped; 1/2 yellow onion, chopped (about 1/3 cup); 2 cloves garlic, chopped; 4 large eggs; 2 large egg whites; 1 cup (240g) milk (any kind); 1/2 teaspoon salt; 1/4 teaspoon black pepper; 4 ounces (114g) shredded cheese

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This Cheesy Vegetable Quiche with Cauliflower Crust is a wholesome, low-carb take on a classic dish. Made with a flavorful, gluten-free cauliflower crust and filled with spinach, peppers, onions, and gooey cheese, it’s a satisfying breakfast, brunch, or light dinner option. With only 156 calories per slice, this veggie-packed quiche is as nutritious as it is delicious.

Cheesy Vegetable Quiche with Cauliflower Crust

Why You’ll Love This Recipe

Low-carb and gluten-free: A great alternative to traditional quiche.
Nutritious: Loaded with vegetables and protein.
Perfect for meal prep: Keeps well in the fridge or freezer.
Versatile: Customize with your favorite vegetables or cheeses.
Great texture: Crispy crust, soft filling, and melty cheese.
Comforting and satisfying: A lighter way to enjoy a classic comfort food.
Dairy-flexible: Works with any type of milk or cheese.
Vegetarian-friendly: Completely meatless and protein-rich.
Family-approved: Kid-friendly flavors and textures.
Beautiful presentation: Ideal for brunch tables and special occasions.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Cauliflower Crust:

1 medium head of cauliflower
½ cup (45g) grated Parmesan cheese
1 large egg
½ teaspoon dried oregano
¼ teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon black pepper

Filling:

1 (10-ounce) package frozen chopped spinach, thawed and drained
1 large bell pepper, chopped
½ yellow onion, chopped (about ⅓ cup)
2 cloves garlic, chopped
4 large eggs
2 large egg whites
1 cup (240g) milk (any variety)
½ teaspoon salt
¼ teaspoon black pepper
4 ounces (114g) shredded cheese (your choice)

Directions

Cauliflower Crust:

Preheat oven to 450°F (232°C). Spray an 8″ or 9″ pie dish with non-stick spray.
Prepare the cauliflower:
- Cut into florets and pulse in a food processor until it resembles cornmeal.
- Microwave processed cauliflower for 5 minutes. Let cool for 10 minutes.
- Using a kitchen towel, wring out all excess moisture thoroughly.
Mix crust ingredients: In a bowl, combine the dry cauliflower with Parmesan, egg, and spices. Mix until combined.
Form the crust: Press the mixture evenly into the pie dish, covering the bottom and sides.
Bake the crust: Bake for 15–20 minutes until edges are browned and crust is set. Let cool while preparing the filling.

Filling:

Lower oven temperature to 350°F (177°C).
Prep spinach: Blot or squeeze excess moisture out of thawed spinach. Set aside.
Sauté vegetables:
- Spray a skillet with nonstick spray and heat over medium-high.
- Cook bell pepper, onion, and garlic for 5–6 minutes until softened.
- Mix cooked vegetables with spinach in a bowl and let cool slightly.
Whisk eggs: In a separate bowl, whisk together eggs, egg whites, milk, salt, and pepper.
Assemble the quiche:
- Spread the spinach and vegetable mixture evenly over the crust.
- Sprinkle with shredded cheese.
- Pour the egg mixture over the top.
- Cover crust edges with a pie shield or foil to prevent burning.
Bake: Bake for 40–42 minutes, or until the filling is set in the center. Let cool for 10 minutes before slicing and serving.

Servings and timing

This recipe makes 8 slices.
Prep time: 1 hour
Bake time: 40 minutes
Total time: 1 hour 40 minutes

Variations

Crustless option: Skip the cauliflower crust for a lighter, crustless quiche.
Add protein: Include diced cooked turkey sausage in the filling.
Cheese swap: Try feta, mozzarella, cheddar, or goat cheese for different flavors.
Other veggies: Add mushrooms, zucchini, or broccoli for variety.
Spice it up: Add red pepper flakes or jalapeños for a kick.
Herbed version: Mix fresh herbs like basil, thyme, or parsley into the egg mixture.
Dairy-free: Use almond milk and dairy-free cheese alternatives.
Mini quiches: Make in muffin tins for individual servings.

Storage/Reheating

Storage:
Store leftovers in an airtight container in the fridge for up to 4 days.

Reheating:
Reheat slices in the microwave for 1–2 minutes or in the oven at 350°F until warmed through.

Freezing:
Wrap individual slices tightly and freeze for up to 2 months. Thaw overnight in the fridge and reheat before serving.

FAQs

Can I make the crust ahead of time?

Yes, you can bake the crust up to a day ahead and store it in the refrigerator before filling and baking.

Is this quiche keto-friendly?

With a cauliflower crust and low-carb veggies, it’s close to keto—just watch the milk and consider using full-fat options.

Do I need to thaw the spinach?

Yes, and it’s essential to squeeze out as much moisture as possible to prevent a watery filling.

Can I use fresh spinach?

Yes, sauté it first to cook down the volume and remove excess moisture before using.

What kind of cheese works best?

Any melting cheese like mozzarella, cheddar, Swiss, or Gruyère works well. Choose your favorite!

Can I use a store-bought crust instead?

Yes, if you’re not avoiding gluten or carbs, a pre-made crust works great as a shortcut.

How do I know the quiche is fully baked?

The center should be set—not jiggly—and a knife inserted near the center should come out clean.

Is this recipe freezer-friendly?

Absolutely. Cool completely, slice, and wrap individually before freezing.

Can I use egg substitute?

Yes, liquid egg substitute can be used in place of whole eggs or egg whites.

What milk should I use?

Any kind works—dairy, almond, soy, or oat milk—depending on your preference or dietary needs.

Conclusion

Cheesy Vegetable Quiche with Cauliflower Crust is a flavorful, nutritious dish that fits beautifully into a low-carb, gluten-free lifestyle. With a crisp, seasoned crust and a savory, veggie-filled interior, it’s perfect for breakfast, brunch, or dinner. Whether you’re meal prepping or serving guests, this hearty yet healthy quiche will always be a hit.