Cheesy Vegetable Quiche with Cauliflower Crust

Low-carb, packed with protein and vitamins, and - oh yeah - insanely delicious.


1 medium head of cauliflower

½ cup grated Parmesan cheese

1 large egg

½ tsp dried oregano

¼ tsp chili powder

¼ tsp salt

¼ tsp black pepper


Half of one medium-sized yellow onion, chopped

1 large bell pepper, chopped (I used orange)

One 10-ounce package of frozen chopped spinach

2 cloves garlic, chopped

4 large eggs

2 large egg whites

1 cup milk (I used skim)

½ teaspoon salt

¼ teaspoon freshly ground black pepper

4 ounces (1 cup) shredded cheese

Grated Parmesan cheese as needed (approximately 2 tablespoons)



Cut cauliflower into pieces, keeping just the florets. Rinse and pulse the florets in a food processor until they resemble cornmeal.

Place cauliflower meal in a microwave-safe bowl and cook for 5 minutes. Cool, then use a strong kitchen towel to wring out all of the moisture. Transfer dry cauliflower back to the bowl.

Preheat oven to 450ºF.

In a small bowl, blend together Parmesan cheese, egg, and spices. Add to the cooled cauliflower and mix together with your hands. This is your dough.

Transfer dough to the pie dish, and press into a crust shape. Bake for 15-20 minutes until edges are brown and overall crust starts browning. Cool.

Lower oven to 350ºF.

Thaw the spinach and remove moisture, then put in large bowl.

Spray a large skillet with non-stick spray and heat over medium-high heat. Add chopped onion, garlic, pepper, and a pinch of salt and black pepper, and cook for 5-6 minutes, stirring frequently, or until tender.

Spoon cooked vegetables into the same bowl with your spinach, stir to combine, and allow to cool.

In a medium bowl whisk the eggs, egg whites, milk, salt, and pepper until thoroughly combined. Spoon vegetable mixture into the cauliflower crust and top with shredded cheese, then pour the egg mixture evenly on top of cheese layer. Sprinkle with grated Parmesan cheese and black pepper.

Bake for 40 minutes or until filling is set.

Make it WayBetter

Make a big quiche on Sunday and portion out servings into resealable containers. You'll have grab-and-go breakfasts all week long!