Introduction

This Cheesy Vegetable Quiche with Cauliflower Crust is a delicious, low-carb twist on a classic favorite. Packed with wholesome vegetables and a flavorful cauliflower base, it’s perfect for breakfast, brunch, or a light dinner. Easy to prepare and satisfying, it will quickly become a go-to recipe.

A round quiche with a golden-brown crust in a white fluted pie dish sits on a white marbled surface. The quiche has a creamy yellow egg layer mixed with patches of melted orange cheddar cheese and dark green spinach leaves scattered on top and inside. Two slices are cut, one still in place and the other slightly pulled out, showing the soft, creamy interior filled with cheese and spinach. A metal spatula with some crumbs and green bits rests beside the dish, and a beige and white cloth is partially visible on the left side. photo taken with an iphone --ar 4:5 --v 7

Ingredients

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 (283g) frozen chopped spinach, thawed and drained
1 large bell pepper, chopped
½ of a yellow onion, chopped (about ⅓ cup)

2 cloves garlic, chopped
4 large eggs
2 large egg whites

1 cup (240g) milk (any type)
½ teaspoon salt
¼ teaspoon black pepper

4 ounces (114g) shredded cheese

Instructions

Step 1: Preheat the oven to 450ºF (232ºC). Spray an 8″ or 9″ pie dish with non-stick spray and set aside.

Step 2: Cut cauliflower into pieces, removing as much stem as possible but keeping the florets. Rinse florets, then pulse in a food processor until they resemble cornmeal.

Step 3: Place the processed cauliflower in a microwave-safe bowl and microwave on high for 5 minutes. Let cool for 10 minutes.

Step 4: Using a clean kitchen towel, wring out as much moisture as possible from the cauliflower. Transfer to a bowl.

Step 5: In a small bowl, mix Parmesan cheese, egg, oregano, garlic powder, salt, and pepper. Add this to the cauliflower and combine well.

Step 6: Press the cauliflower mixture evenly into the pie dish, covering the bottom and sides. Bake for 15-20 minutes until edges brown. Cool on a wire rack.

Step 7: Reduce oven temperature to 350ºF (177ºC). Blot any excess moisture from thawed spinach and place in a large bowl.

Step 8: Heat a large skillet with non-stick spray over medium-high heat. Add bell pepper, onion, and garlic. Season with a pinch of salt and pepper. Cook 5-6 minutes until tender, then add to spinach and stir. Let cool.

Step 9: In a medium bowl, whisk together eggs, egg whites, milk, salt, and pepper until combined.

Step 10: Spread the spinach and vegetable mixture evenly in the cauliflower crust. Top with shredded cheese, then pour the egg mixture over the top evenly. Use foil or a pie shield on the crust edges to prevent burning.

Step 11: Bake quiche for 40-42 minutes until the filling is set. Cool on a wire rack for 10 minutes before serving.

Tips & Variations

For extra flavor, add fresh herbs like thyme or basil to the filling.

You can substitute any shredded cheese you prefer, such as cheddar, mozzarella, or Gruyère.

Make sure to squeeze out the cauliflower and spinach thoroughly to avoid a soggy crust or filling.

Add cooked bacon or ham for a meatier variation.

FAQs

Can I use fresh spinach instead of frozen?

Yes, you can use fresh spinach. Cook it down in a skillet until wilted, then squeeze out all moisture before adding it to the quiche filling.

Can this recipe be made dairy-free?

To make it dairy-free, use a dairy-free cheese alternative and omit the Parmesan or replace it with a dairy-free substitute. Also, use a non-dairy milk of your choice in the filling.