Slim down your standard quiche recipe by replacing the starchy crust with this cauliflower version. Cut even more calories by replacing half the eggs with egg whites. For bonus points, load up on plenty of veggies, as I’ve done in this recipe.

Every slice of this quiche delivers 12 g of satiating protein for just 170 calories and 10 grams of carbs.

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Cauliflower-Crust Quiche

Slim down your standard quiche recipe by replacing the starchy crust with this cauliflower version.
Servings: 8 servings
Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes
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Ingredients
 

Cauliflower-Quinoa Crust

  • ½ head cauliflower, cut into small florets
  • 1 cup quinoa, cooked
  • 1 tablespoon olive oil
  • 1 egg
  • ½ cup part-skim shredded mozzarella

Quiche Base

  • 3 eggs
  • 3 egg whites
  • 1 cup two-percent milk
  • 1 cup reduced-fat grated cheese, such as cheddar, Swiss or mozzarella
  • 2 tablespoons Parmesan, optional
  • Salt to taste
  • Pepper to taste
  • 2 strips turkey bacon, sliced (optional)
  • 1½ cups chopped veggies of your choice, I used chopped broccoli, chopped tomatoes, sliced onions, chopped mushrooms, chopped spinach

Instructions
 

For the Crust:

  • Heat oven to 350˚.
  • Pulse cauliflower florets in a food processor to create rice-sized pieces. Be careful not to over-process.
  • Mix cauliflower rice and remaining crust ingredients in a bowl.
  • Spread mixture evenly in a pie pan or an oven-safe cast iron skillet (for extra crispiness). Bake for 15 minutes.

For the Quiche:

  • Whisk all quiche ingredients together.
  • Pour egg mixture on top of crust, and bake uncovered for about 45 minutes, or until the center is set and firm. Cut into 8 slices and enjoy.

Notes

Nutrition information courtesy of Genesis® R&D
 
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Calories: 170Carbohydrates: 70gProtein: 12gTotal Fat: 8g— Unsaturated Fat: 4.5g— Saturated Fat: 3.5gCholesterol: 80mgSodium: 250mgFiber: 1gTotal Sugar: 3g— Natural Sugar: 3g— Added Sugar: 0g
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!