Description
This Cheesy Vegetable Quiche with Cauliflower Crust is a low-carb, gluten-free twist on a classic. Packed with spinach, bell pepper, onion, and cheese, and baked in a flavorful cauliflower-based crust, it’s a healthy and satisfying dish perfect for breakfast, brunch, or dinner.
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
Instructions
- Preheat oven to 450ºF (232ºC). Spray a pie dish (8″ or 9″) with non-stick spray and set aside.
- Cut cauliflower into florets, removing stems. Rinse, then pulse in a food processor until it resembles coarse crumbs.
- Microwave cauliflower for 5 minutes. Let cool for 10 minutes. Then, wring out as much moisture as possible using a kitchen towel.
- In a bowl, mix Parmesan cheese, egg, and seasonings. Add to cauliflower and mix well.
- Press cauliflower mixture into prepared pie dish to form an even crust. Bake for 15–20 minutes until browned. Cool on wire rack.
- Reduce oven to 350ºF (177ºC). Squeeze excess moisture from thawed spinach and place in a large bowl.
- Spray skillet with non-stick spray and cook bell pepper, onion, and garlic with a pinch of salt and pepper for 5–6 minutes. Add to spinach and mix. Let cool slightly.
- In a medium bowl, whisk eggs, egg whites, milk, salt, and pepper.
- Spoon vegetable mixture into crust. Top with shredded cheese, then pour egg mixture evenly over the top. Shield crust edges with foil.
- Bake for 40–42 minutes or until center is set. Cool for 10 minutes before slicing and serving.
Notes
- You can make this quiche crustless or use a traditional crust if desired.
- Store leftovers in the fridge for up to 4 days, or freeze for up to 2 months. Reheat at 350ºF until warmed through.
- Be sure to thoroughly drain spinach and cauliflower to avoid soggy results.
Nutrition
- Serving Size: 1 slice
- Calories: 156
- Sugar: 4g
- Sodium: 493mg
- Fat: 9g
- Saturated Fat: 4g
- Unsaturated Fat: 4g
- Trans Fat: 0.01g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 12g
- Cholesterol: 121mg
