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Cauliflower crust vegetable quiche

6 servings

This recipe uses cauliflower rice. Buy premade cauliflower rice at your grocery store or make your own.



  • 4 cups cauliflower rice
  • ½ cup parmesan, freshly grated
  • 1 large egg
  • ½ teaspoon oregano (to taste)
  • ¼ teaspoon salt (to taste)
  • pinch garlic powder (to taste)


  • 2 tablespoons olive oil
  • 1 large bell pepper
  • ½ onion, diced
  • 2 cups small broccoli florets
  • 1 cup mushrooms, sliced
  • 3 eggs
  • 3 egg whites
  • ¾ cup skim milk
  • 1 cup grated cheddar cheese
  • 2 teaspoons grated parmesan cheese


Microwave cauliflower rice for 5 minutes, let cool. Use a towel or cheese cloth to wring out excess water. (This is an important step to keep the crust from becoming mushy.)

Combine dry cauliflower with grated parmesan, egg, and seasoning until well mixed. Press crust mixture into 9-inch pie pan. Bake for about 15 minutes at 425°, or until golden brown throughout.

While crust is baking, sauté vegetables in olive oil over medium heat until softened. Whisk together eggs and egg whites with milk.

Fill prepared crust with sautéed veggies. Cover with shredded cheddar cheese. Pour egg mixture to fill quiche. Sprinkle grated parmesan over top.

Bake for 45 minutes at 350°, until quiche is set and eggs are thoroughly cooked.

Photography by Bill Nellans

Food styling by Jennifer Nellans


  • 255 calories
  • 16g fat (7g saturated fat)
  • 137mg cholesterol
  • 467mg sodium
  • 10g carbohydrate
  • 5g sugar
  • 3g fiber
  • 18g protein