Cauliflower-Crusted Quiche

Spinach, asparagus, and feta quiche is healthy and gluten-free with a cauliflower crust and savoury vegetarian filling. Serve for lunch or dinner.

Yields6 Servings
Prep Time15 minsCook Time1 hrTotal Time1 hr 15 mins

Ingredients

 1 head cauliflower, cut into florets
 60 g grated parmesan cheese
 ¼ tsp garlic powder
 ¾ tsp salt
 6 eggs
 240 ml milk
 60 g low fat feta cheese (crumbled)
 ½ tsp pepper
 8 spears of asparagus, trimmed, cut into 2cm pieces
 160 g baby spinach
 4 spring onions, chopped

Directions

1

Preheat oven to 220°C.

2

Add the cauliflower to the bowl of a food processor and pulse until finely crumbled

3

Place in microwave-safe dish and microwave for 5 minutes. Allow to cool completely.

4

Place cooked cauliflower into a towel and squeeze out as much water as possible. Discard liquid.

5

Add the cauliflower to a bowl with 1 egg, parmesan cheese, garlic powder, and ¼ teaspoon salt.

6

Press crust mixture evenly into the quiche dish, making sure to go up the sides of the dish.

7

Bake for 15-18 minutes, until golden. Set aside to cool.

8

Reduce oven temperature to 190°C.

9

In a separate bowl, whisk together 5 eggs, milk, crumbled feta cheese, ½ teaspoon salt, and pepper.

10

Steam asparagus pieces and cook until slightly tender.

11

Add the spinach and cook until wilted.

12

Place asparagus and spinach mixture on the bottom of the cooked cauliflower crust. Pour egg and cheese mixture over the top and sprinkle with spring onions.

13

Bake for 45 minutes, or until quiche is set and slightly golden.

14

Cool for 15 minutes before serving.

For Added Protein
15

1 can 215 gm salmon, drained.

For Non-Dairy Option
16

Substitute the parmesan cheese for 30 gm nutritional yeast.

Ingredients

 1 head cauliflower, cut into florets
 60 g grated parmesan cheese
 ¼ tsp garlic powder
 ¾ tsp salt
 6 eggs
 240 ml milk
 60 g low fat feta cheese (crumbled)
 ½ tsp pepper
 8 spears of asparagus, trimmed, cut into 2cm pieces
 160 g baby spinach
 4 spring onions, chopped

Directions

1

Preheat oven to 220°C.

2

Add the cauliflower to the bowl of a food processor and pulse until finely crumbled

3

Place in microwave-safe dish and microwave for 5 minutes. Allow to cool completely.

4

Place cooked cauliflower into a towel and squeeze out as much water as possible. Discard liquid.

5

Add the cauliflower to a bowl with 1 egg, parmesan cheese, garlic powder, and ¼ teaspoon salt.

6

Press crust mixture evenly into the quiche dish, making sure to go up the sides of the dish.

7

Bake for 15-18 minutes, until golden. Set aside to cool.

8

Reduce oven temperature to 190°C.

9

In a separate bowl, whisk together 5 eggs, milk, crumbled feta cheese, ½ teaspoon salt, and pepper.

10

Steam asparagus pieces and cook until slightly tender.

11

Add the spinach and cook until wilted.

12

Place asparagus and spinach mixture on the bottom of the cooked cauliflower crust. Pour egg and cheese mixture over the top and sprinkle with spring onions.

13

Bake for 45 minutes, or until quiche is set and slightly golden.

14

Cool for 15 minutes before serving.

For Added Protein
15

1 can 215 gm salmon, drained.

For Non-Dairy Option
16

Substitute the parmesan cheese for 30 gm nutritional yeast.

Cauliflower-Crusted Quiche

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