Low Carb Cauliflower Crust Breakfast Quiche is a delicious, guilt-free way to start your day with flavor and nutrition. Whether you’re watching carbs, avoiding gluten, or simply love savory breakfast dishes, this quiche delivers. The cauliflower crust is light yet satisfying, and it perfectly holds the rich, cheesy, protein-packed filling. Ideal for weekend brunches or make-ahead breakfasts, it’s a family-friendly option that’s as nourishing as it is delicious.
Why You’ll Love This Low Carb Cauliflower Crust Breakfast Quiche
This quiche is a delightful fusion of texture and taste—featuring a crispy cauliflower crust and a rich, savory filling that’s both hearty and satisfying. It’s perfect for low-carb lifestyles, gluten-free diets, or anyone looking to start their day with a nourishing, flavorful dish.
- The cauliflower crust bakes up beautifully crisp and holds together well when pressed firmly into the pan.
- The filling, made with eggs, cream, feta, ham, and vegetables, is creamy and full of flavor in every bite.
- Using a food processor ensures fast, consistent cauliflower ricing with minimal effort.
- A tart pan with a removable bottom makes it easy to serve and keeps the crust intact.
- You can customize it easily—swap feta for goat cheese or cheddar, or replace ham with bacon or sausage for a meatier twist.
- Frozen cauliflower rice works great too—just be sure to thaw and squeeze out the moisture for the best texture.
Ingredients
For the Cauliflower Crust
- 1 medium head cauliflower, cut into florets
- 1 tablespoon olive oil
- 1/2 cup grated Parmesan cheese
- 1 teaspoon Italian seasoning
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- 1 large egg
For the Quiche Filling
- 1 tablespoon olive oil
- 2 cups diced ham
- 1 medium red bell pepper, diced
- 1 small red onion, diced
- 1 garlic clove, minced
- 4 large eggs
- 1/4 cup heavy cream
- 1/2 cup crumbled feta cheese
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon garlic powder
- Salt and freshly ground black pepper, to taste
- Sliced green onions, for garnish (optional)
Step-by-Step: How to Make Low Carb Cauliflower Crust Breakfast Quiche
- Preheat oven to 425°F (220°C). Lightly grease a 9-inch pie dish or tart pan.
- Prepare the cauliflower: Pulse cauliflower florets in a food processor until rice-like.
- Cook the cauliflower: Heat olive oil in a skillet, add riced cauliflower, and cook for 4 minutes until tender and slightly browned.
- Mix the crust: Let cauliflower cool slightly, then combine with Parmesan, seasonings, and one egg.
- Form the crust: Press mixture into the greased pan to form a crust. Bake for 10-12 minutes until golden.
- Sauté the filling: Lower oven to 375°F (190°C). In a skillet, sauté ham, pepper, and onion in olive oil for 4 minutes. Add garlic and cook briefly.
- Whisk the eggs: In a bowl, whisk eggs with cream, feta, and seasonings.
- Assemble the quiche: Spread ham mixture over the baked crust, then pour the egg mixture on top.
- Bake: Bake for 30-35 minutes or until eggs are set and a knife inserted in the center comes out clean.
- Cool and serve: Let rest for 10 minutes. Garnish with green onions if desired.
Helpful Tips
- Use a food processor for quick and uniform cauliflower ricing.
- Press the crust firmly into the pan to avoid crumbling.
- Allow the crust to cool slightly before adding the filling to prevent sogginess.
- For best results, use a tart pan with a removable bottom.
- Let the quiche rest before slicing for clean, firm servings.
Substitutions And Variations
- Vegetarian: Skip the ham and add sautéed spinach or mushrooms.
- Cheese options: Substitute feta with goat cheese or shredded cheddar.
- Meat lovers: Use crumbled bacon or cooked sausage instead of ham.
- Dairy-free: Use coconut cream and dairy-free cheese alternatives.
- Add spice: Include red pepper flakes or diced jalapeños for heat.
Storage Instructions
Cover leftovers with plastic wrap or transfer to an airtight container. Refrigerate for up to 3 days. To reheat, bake at 350°F (175°C) until warmed through or microwave individual slices for 1-2 minutes. Freezing is not recommended due to texture changes in the cauliflower crust.
Nutritional Information
- Serving Size: 1 slice
- Calories: 208 kcal
- Carbohydrates: 7g
- Protein: 14g
- Fat: 13g
- Saturated Fat: 5g
- Cholesterol: 141mg
- Sodium: 709mg
- Potassium: 323mg
- Fiber: 2g
- Sugar: 3g
- Vitamin A: 815 IU
- Vitamin C: 54.8mg
- Calcium: 162mg
- Iron: 1.4mg
Serving Suggestions
- Serve with a drizzle of Hollandaise sauce for a rich brunch feel.
- Pair with a side of mixed greens tossed in lemon vinaigrette.
- Add a fresh fruit salad for a colorful and refreshing touch.
- Perfect alongside a cup of hot coffee or herbal tea.
Frequently Asked Questions About Low Carb Cauliflower Crust Breakfast Quiche
Can I make this quiche ahead of time? Absolutely! Prepare and bake it the day before, then reheat before serving.
Is it freezer-friendly? While it can be frozen, the cauliflower crust may become soft after thawing. It’s best enjoyed fresh.
Can I use frozen cauliflower rice? Yes, just thaw and squeeze out excess moisture before using.
What other veggies can I add? Try spinach, mushrooms, or zucchini—just sauté them first to remove moisture.
How do I know when it’s done baking? The quiche is done when the center is set and a knife inserted comes out clean.
Conclusion
Thank you for joining me in making this Low Carb Cauliflower Crust Breakfast Quiche! It’s one of my favorite guilt-free recipes to prepare when I want something hearty yet healthy. The crisp cauliflower crust and savory filling make every bite satisfying and delicious. I hope it brings a touch of joy to your breakfast table and makes mornings a little easier. Enjoy the ease, savor the flavor, and thank you for being part of this food-loving community. Happy cooking!
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Low Carb Cauliflower Crust Breakfast Quiche
- Total Time: 1 hour
- Yield: 8 slices 1x
Description
Low Carb Cauliflower Crust Breakfast Quiche is a healthy, gluten-free dish made with a crisp cauliflower crust and a savory ham, feta, and veggie-packed filling. It’s low in carbs, high in protein, and perfect for breakfast, brunch, or meal prep.
Ingredients
For the Crust:
1 medium head cauliflower, cut into florets
1 tbsp olive oil
1/2 cup grated Parmesan cheese
1 tsp Italian seasoning
1/4 tsp garlic powder
1/4 tsp salt
1/8 tsp black pepper
1 large egg
For the Filling:
1 tbsp olive oil
2 cups diced ham
1 medium red bell pepper, diced
1 small red onion, diced
1 clove garlic, minced
4 large eggs
1/4 cup heavy cream
1/2 cup crumbled feta cheese
1/2 tsp dried oregano
1/2 tsp dried basil
1/4 tsp garlic powder
Salt and pepper, to taste
Sliced green onions, for garnish (optional)
Instructions
- Preheat oven to 425°F (220°C). Lightly grease a 9-inch pie dish or tart pan.
- Prepare the cauliflower: Pulse cauliflower florets in a food processor until rice-like.
- Cook the cauliflower: Heat olive oil in a skillet, add riced cauliflower, and cook for 4 minutes until tender and slightly browned.
- Mix the crust: Let cauliflower cool slightly, then combine with Parmesan, seasonings, and one egg.
- Form the crust: Press mixture into the greased pan to form a crust. Bake for 10-12 minutes until golden.
- Sauté the filling: Lower oven to 375°F (190°C). In a skillet, sauté ham, pepper, and onion in olive oil for 4 minutes. Add garlic and cook briefly.
- Whisk the eggs: In a bowl, whisk eggs with cream, feta, and seasonings.
- Assemble the quiche: Spread ham mixture over the baked crust, then pour the egg mixture on top.
- Bake: Bake for 30-35 minutes or until eggs are set and a knife inserted in the center comes out clean.
- Cool and serve: Let rest for 10 minutes. Garnish with green onions if desired.
Notes
Store leftovers in the fridge for up to 3 days. For best results, use a tart pan with a removable bottom. Frozen cauliflower rice can be used if thawed and well-drained.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
Nutrition
- Serving Size: 1 slice
- Calories: 208
- Sugar: 3g
- Carbohydrates: 7g
- Protein: 14g