A nutrient-dense, gluten-free, low-carb dish
This cheesy vegetable quiche can vary based on your vegetable preferences or what you have on hand in the refrigerator.
And, although quiche is usually made with a pastry crust, this one is a seasoned, baked cauliflower crust that is low-carb, gluten-free, and delicious.
Packed with protein, fiber, and essential vitamins and minerals like vitamin B12, zinc, iron, and calcium, this quiche can be the perfect mid-week dish to give your nutrition a boost.
A few health benefits of this dish
Eggs are nutrient-dense, containing some of just about every nutrient that the body needs, and are one of just a few foods that supply vitamin D which is necessary for building and maintaining healthy bones, regulating insulin levels, supporting the immune and nervous systems, and the absorption of other nutrients like calcium, magnesium, and phosphorus (1). This high-quality protein has the perfect amino acid profile for absorption and assimilation to build and repair body tissue (2). Egg consumption has been shown to increase HDL (“good”) cholesterol which can lower the risk for diseases like cardiovascular disease (3). As one of the best dietary sources of choline, eggs support healthy cell membranes and lipid transport and metabolism (4).
Cauliflower is a low-calorie, nutrient-dense food that is versatile and easy to add to the diet. As an excellent source of micronutrients like vitamin C, vitamin B9 (folate), and vitamin K, cauliflower has antioxidant and anti-inflammatory properties protecting our cells from damage which reduces our risk for chronic conditions like heart disease and certain cancers (5). Folate is needed to help cells grow and work properly and is necessary for DNA synthesis and repair and because this nutrient is water soluble, we need to consume foods that contain it, like cauliflower, every day (6). The vitamin K in cauliflower helps the body with blood clotting, boosts brain health, and protects the cardiovascular system (7). Also high in choline, cauliflower helps to maintain cell membranes and support our metabolism.
Cheesy Vegetable Quiche Recipe:
Crust Ingredients:
1 pound frozen cauliflower florets (thawed and dried)
½ cup Parmesan cheese, grated
1-2 eggs
¼ tsp. garlic flakes
¼ tsp. onion flakes
½ tsp. oregano, dried
Sea salt and black pepper to taste
Filling Ingredients:
8-12 ounces of spinach or kale, chopped
1 bell pepper, chopped
½ small onion, diced
2-3 cloves garlic, minced
6 eggs
1 cup milk (almond, coconut, or whole)
4 ounces sheep cheese, shredded
Seasonings and sea salt and black pepper to taste
Instructions:
Place the cauliflower into a kitchen towel to wring out all of the moisture and set aside.
Preheat the oven to 425 degrees F, and grease a 9-inch pie plate.
In a medium bowl blend the Parmesan cheese, egg, and spices, stir in the cauliflower, and combine.
Transfer the mixture to the pie plate, spreading it out evenly with a spatula to cover the bottom and up the sides of the dish.
Bake the crust for about 15 minutes, or until it begins to brown. Remove from the oven.
Reduce the oven heat to 350 degrees F.
Whisk the eggs in a medium bowl, add the milk, seasonings, and salt and pepper, and combine.
Use a skillet to cook the spinach, kale, pepper, garlic, and onion, over medium-high heat for about 5 minutes.
Spoon the veggies into the crust, top with the shredded cheese, and pour the egg mixture over the cheese layer.
Bake for about 40-45 minutes until the eggs are set. Serve and enjoy!