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