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Cauliflower-Crusted Quiche

By Jason Fung, MD

Cauliflower-Crusted Quiche

Recipe from Tasty
Prep Time 10 mins
Cook Time 1 hr 10 mins
Total Time 1 hr 20 mins
Course Breakfast, Light Meal
Cuisine American, French
Servings 8
Calories 122 kcal

Ingredients
  

  • 1 head cauliflower cut into florets
  • 1/2 cup parmesan cheese grated
  • 1/4 tsp garlic powder
  • 3/4 tsp salt divided
  • 6 eggs divided
  • 1 cup milk
  • 1/2 cip feta cheese crumbled
  • 1/2 tsp pepper
  • 1/2 tbsp olive oil
  • 8 spears asparagus trimmed, cut into 1-inch pieces
  • 4 cups baby spinach
  • 4 green onions chopped

Instructions
 

  • Preheat oven to 425°F (220°C).
  • Add the cauliflower to the bowl of a food processor and pulse until finely crumbled.
  • Place in microwave-safe dish and microwave for 5 minutes. Allow to cool completely.
  • Place cooked cauliflower into a towel and squeeze out as much water as possible. Discard liquid.
  • Add the cauliflower to a bowl with 1 egg, parmesan cheese, garlic powder, and ¼ teaspoon salt in a bowl.
  • Press crust mixture evenly into tart plate, making sure to go up the sides of the plate.
  • Bake for 15-18 minutes, until golden. Set aside to cool.
  • Reduce oven temperature to 375°F (190°C).
  • In a separate bowl, whisk together 5 eggs, milk, crumbled feta cheese, ½ teaspoon salt, and pepper.
  • In a medium skillet, heat olive oil over medium heat. Add asparagus pieces and cook until slightly tender.
  • Add the spinach and cook until wilted.
  • Place asparagus and spinach mixture on the bottom of the cooked cauliflower crust. Pour egg and cheese mixture over the top and sprinkle with green onions.
  • Bake for 45 minutes, or until quiche is set and slightly golden.
  • Let cool for 15 minutes before serving.
  • Enjoy!

Nutrition

Nutrition Facts
Cauliflower-Crusted Quiche
Amount per Serving
Calories
122
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
3
g
19
%
Cholesterol
 
130
mg
43
%
Sodium
 
413
mg
18
%
Potassium
 
407
mg
12
%
Carbohydrates
 
7
g
2
%
Fiber
 
2
g
8
%
Sugar
 
3
g
3
%
Protein
 
9
g
18
%
Vitamin A
 
1750
IU
35
%
Vitamin C
 
40
mg
48
%
Calcium
 
162
mg
16
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword American, Breakfast, Light Meal
Tried this recipe?Let us know how it was!
Jason Fung, MD

By Jason Fung, MD

Jason Fung, M.D., is a Toronto-based nephrologist (kidney specialist) and a world leading expert in intermittent fasting and low-carb diets.

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