This Cheesy Cauliflower Crust Quiche is a low-carb, keto-friendly twist on a traditional quiche. By replacing a traditional flour-based crust with a flavorful, cheesy cauliflower base, this dish becomes a healthy and gluten-free option perfect for brunch or meal prep. Packed with protein, fiber, and healthy fats, it’s deliciously satisfying without sacrificing your keto goals.

FULL RECIPE

Ingredients

1.For the Cauliflower Crust:

• 1 medium head of cauliflower (about 3 cups riced)
• 1 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1 large egg
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• 1/4 teaspoon salt

2.For the Filling:

• 5 large eggs
• 1/2 cup heavy cream
• 1/2 cup shredded cheddar cheese
• 1/4 cup chopped green onions
• 1/4 cup chopped spinach or kale
• 1/4 cup chopped cooked bacon or diced ham (optional)
• Salt and pepper, to taste

Directions

1. Preheat Oven
   Preheat your oven to 375°F (190°C). Lightly grease a 9-inch pie dish or tart pan with nonstick spray or butter.
2. Prepare the Cauliflower
   Remove leaves and stem from the cauliflower and chop into florets. Pulse in a food processor until it resembles rice. Microwave the riced cauliflower in a bowl for 5–6 minutes until soft. Let it cool slightly.
3. Remove Moisture
   Transfer the cooked cauliflower to a clean kitchen towel and squeeze out as much moisture as possible. This step is crucial to prevent a soggy crust.
4. Make the Crust
   In a mixing bowl, combine the squeezed cauliflower, mozzarella, Parmesan, egg, garlic powder, oregano, and salt. Mix thoroughly until a dough forms.
5. Form the Crust
   Press the cauliflower mixture into the prepared pie dish, spreading it evenly along the bottom and up the sides to form a crust.
6. Prebake the Crust
   Bake the crust for 20–22 minutes or until golden brown. Remove from the oven and let it cool slightly while preparing the filling.
7. Prepare the Filling
   In a bowl, whisk together the eggs, heavy cream, salt, and pepper. Stir in cheddar cheese, green onions, spinach, and bacon or ham if using.
8. Assemble the Quiche
   Pour the egg mixture into the pre-baked cauliflower crust. Spread evenly with a spatula.
9. Bake the Quiche
   Return the quiche to the oven and bake for 30–35 minutes or until the center is set and the top is golden. A knife inserted into the center should come out clean.
10. Cool and Serve
    Let the quiche cool for at least 10 minutes before slicing. Serve warm or at room temperature.

Nutrition Facts

• Calories: 235
• Total Fat: 17g
• Saturated Fat: 9g
• Cholesterol: 145mg
• Sodium: 390mg
• Total Carbohydrates: 6g
• Dietary Fiber: 2g
• Sugars: 2g
• Protein: 14g

Health Benefits of a Cauliflower Crust

Cauliflower is a low-carb, nutrient-rich vegetable that serves as an excellent substitute for traditional flour in recipes like quiche. It is high in fiber, which promotes healthy digestion and helps maintain steady blood sugar levels—a crucial benefit for those on ketogenic diets. Rich in vitamins C and K, cauliflower also provides antioxidants that help reduce inflammation and oxidative stress in the body. Using cauliflower as a crust base helps significantly reduce the overall carbohydrate content of the quiche while adding additional nutritional value, making it an ideal choice for those pursuing a healthier lifestyle.

Keto Compatibility and Macros

This cheesy cauliflower crust quiche is tailored for keto dieters who aim to keep their carbohydrate intake low while enjoying satisfying, flavorful meals. Each serving of the quiche contains only about 6 grams of net carbs, which fits comfortably into most ketogenic meal plans. High in fat and protein thanks to the eggs, cheese, and optional bacon or ham, the dish supports satiety and sustained energy levels throughout the day. The well-balanced macronutrient profile makes it a smart option not just for keto followers but also for those following low-carb or diabetic-friendly diets.

Flavor Profile and Texture

The combination of cauliflower, cheese, and eggs delivers a rich, comforting flavor with a hearty, slightly crisp crust. The cauliflower absorbs the seasonings and cheese, creating a savory base that doesn’t overpower the fillings. The interior of the quiche remains creamy and custardy, while the crust offers a satisfying contrast with its firm, golden texture. The cheddar, green onions, and optional bacon add layers of umami and sharpness, rounding out the dish with a deeply satisfying bite in every forkful. This recipe manages to deliver indulgent flavor without the need for traditional pastry.

Serving Suggestions

This quiche is extremely versatile and can be served warm, at room temperature, or even cold from the refrigerator. It pairs wonderfully with a fresh arugula or spinach salad lightly dressed in lemon vinaigrette, adding a refreshing contrast to the richness of the quiche. For a complete keto brunch, consider serving it alongside avocado slices, roasted asparagus, or a cup of bone broth. Whether it’s plated as the star of the meal or offered as a side on a brunch buffet, this quiche adapts easily to a range of menus and occasions.

Ingredient Substitutions and Variations

While the base recipe is delicious as is, it also invites creative variations to suit different tastes or dietary needs. For a vegetarian version, skip the bacon or ham and add roasted bell peppers, mushrooms, or sun-dried tomatoes. Dairy-free eaters can substitute the cheese with plant-based alternatives and use coconut cream instead of heavy cream. For added flavor, experiment with herbs like basil, thyme, or chives, or try swapping cheddar for Swiss or feta cheese. The cauliflower crust itself can also be enhanced with ground flaxseed or almond flour for extra texture and nutrients.

Meal Prep and Make-Ahead Tips

This quiche is ideal for meal prep, as it keeps well in the refrigerator for several days and can even be frozen for longer storage. To make it ahead of time, simply prepare and bake the crust, let it cool, and then fill and bake the quiche when ready. Alternatively, bake the entire quiche, let it cool completely, and store it in an airtight container. Individual slices can be wrapped and frozen, then reheated in the oven or microwave for a quick, healthy breakfast or lunch option. Its portability also makes it perfect for packed meals and on-the-go eating.

Storage and Reheating Guidelines

To store leftovers, cover the quiche tightly with plastic wrap or place in an airtight container and refrigerate for up to 4 days. For freezing, wrap the cooled quiche or individual slices in foil or freezer-safe wrap, and store in a freezer bag for up to 2 months. To reheat, place in a 350°F (175°C) oven for about 15–20 minutes, or microwave individual portions for 1–2 minutes. Reheating in the oven helps preserve the crust’s texture, while microwaving may result in a softer base. Either method ensures that the flavor and integrity of the quiche remain intact.

Perfect for Entertaining and Special Diets

This cauliflower crust quiche makes an elegant yet easy dish for entertaining guests with diverse dietary needs. It’s naturally gluten-free and can be adapted to be vegetarian, making it inclusive for guests with common food sensitivities or preferences. Its vibrant appearance and hearty texture make it ideal for special occasions like Mother’s Day, Easter brunch, or holiday breakfasts. The cheesy golden crust and colorful filling also make it visually appealing, ensuring it earns a spot at the center of the table while aligning with wellness-focused meals.

Kid-Friendly and Family Appeal

Kids and picky eaters who may usually avoid vegetables are often surprised by how much they enjoy this dish. The cheesy, savory crust hides the cauliflower well, and the familiar flavor of eggs and bacon makes it a hit with all age groups. You can even sneak in more vegetables like finely chopped spinach or zucchini without altering the taste significantly. Serving it with a dollop of sour cream or a sprinkle of extra cheese on top can also increase its kid-friendly appeal. It’s a great way to introduce healthier ingredients in a form that’s comforting and recognizable.

Sustainability and Waste Reduction

Using cauliflower as a crust not only benefits health but also supports more sustainable eating habits. It provides a way to make use of the entire head of cauliflower, including the stems and stalks, which are often discarded. Additionally, the dish is a fantastic way to incorporate leftover vegetables, cheese ends, or cooked meats that might otherwise go to waste. The recipe promotes conscious cooking practices by minimizing processed ingredients and emphasizing whole foods. As more home cooks focus on reducing food waste, recipes like this quiche provide flavorful solutions that are both economical and environmentally friendly.

Conclusion

The Cheesy Cauliflower Crust Quiche is more than just a keto-friendly alternative—it’s a flavorful, nutrient-rich, and versatile dish that fits seamlessly into a variety of dietary preferences and lifestyles. Its low-carb cauliflower crust delivers the satisfaction of a traditional quiche while supporting health-conscious eating habits. Whether served at brunch, packed for lunch, or prepared in advance for busy weekdays, this quiche proves that eating healthy doesn’t have to mean sacrificing taste or comfort. With its flexibility, make-ahead convenience, and broad appeal, it’s a must-try recipe for anyone looking to enjoy a wholesome, guilt-free twist on a classic favorite.