A light and healthy quiche with a flourless cauliflower crust! Brussels and onions create the filling for this delicious brunch dish.
If you’ve been reading my blog for any amount of time, you know I’m obsessed with my cauliflower crust. It’s probably my most repeated recipe. And now it’s a crust.
You’re going to have to trust me on this when I tell you it’s REALLY easy. There are a few steps to this recipe, but break it down. It’s a 3-ingredient crust: cauliflower, egg whites, and quinoa flakes. Once you have that, just fill it with a quiche mixture. Simple, right?
The eggs and quinoa make this a high-protein MEATLESS dish. Unusual for me not to include meat, but we really didn’t miss it. My baby sister even went back for seconds!
Experiment with your favorite veggies for the filling. With no butter or flour in the crust, you have more room (and by “room,” I mean macros) for fillings!
Mine was packed with brussels and onions, made even more delicious by sautéing them in olive oil and butter. You’ll see the recipe also calls for apple cider in the brussels. It was the perfect, subtle way to take some of the bitter out. I could have eaten the whole pan of brussels alone!
I served it with a side salad and a drizzle of balsamic truffle reduction. It would be good with bacon too. We were out. Doh.
In conclusion, trust me and brave this one. It’s not hard once you get going. Promise!!!
Flourless Brussels Sprout Quiche with Cauliflower Crust
For the Crust
- 150 g cauliflower rice
- 70 g egg whites (2 small)
- 55 g quinoa flakes (~1/2 C)
For the Filling
- 1 T olive oil
- 1 lb Brussels sprouts, trimmed and halved
- 1 T butter
- 1/2 C thinly sliced yellow onion
- 2 cloves garlic, minced
- 1 T fresh thyme leaves
- 1/2 C apple cider
- 2 eggs
- 95 g egg whites (about 2)
- 1/4 C milk
- Salt and papper, to taste
- Balsamic truffle glaze (optional)
For the Crust:
Preheat the oven to 450 degrees.
Place raw cauliflower florets in a food processor or blender. Blend until it is “riced” (in very small rice-like pieces). In a small bowl, combine cauliflower, quinoa flakes, and egg whites.
Cut a circle of parchment paper the size your pie dish. Place in the bottom and lightly spray the dish with cooking spray. Press your “dough” into the dish, forming a thin crust (~1/8-1/4 inch thick). Bake for 15 minutes, or until turning slightly golden.
Remove from oven and set aside.
For the Filling:
In a large skillet, heat oil over medium-high. Add the sprouts and cook, cut side down, until browned (~4-5 mins). Season to taste with salt and pepper; transfer to a bowl.
Melt butter in the skillet and add the onion, garlic, and thyme. Cook, stirring often, until golden (~5 mins). Stir in cider; cook over medium heat, until most of the liquid has evaporated (~10 mins). Transfer to a medium bowl.
Add half of the brussels to the pie crust in a single layer. Next, spoon the onion mixture over the top. Add remaining sprouts.
Whisk together eggs and milk, seasoning with salt and pepper. Pour egg mixture over the top of the brussels.
Reduce oven temp to 350. Bake 35-45 mins, or until knife inserted into the center comes out clean. Let cool 5 minutes. Cut into wedges and serve.
|Serving Size||1 serving|
|Amount Per Serving||As Served|
|Calories 224kcal Calories from fat 37|
|% Daily Value|
|Total Fat 4g||6%|
|Saturated Fat 1g||5%|
|Dietary Fiber 4g||16%|
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
|Total Fat||Less than||65g|
|Sat Fat||Less than||25g|
I didn’t forget… today is also WIAW! Read on for my day of eats, and link up to Jenn’s WIAW baby right here!
Annnnd you’ve already seen my breakfast quiche.
I had seconds of the above and didn’t take a pic. The second round was sans salad, plus a side of #yolkporn.
I’m single this week, so I did a little experiment. It turned out quite well!
Asian stir fry for dinner. I used @sizzlefishfit scallops, edamame, spinach, kabocha, and red onion. Topped with a quickie sauce of coconut milk, soy, coconut vinegar, sesame oil, ginger, garlic, and sesame. I wish I'd measured everything because it was GOOD! This cold, rainy weather makes me crave warming flavors. What's your favorite stir fry?
I so appreciate all the shares and support on yesterday’s post. It IS a big deal, and I thank you.
What recipe favorites have you “healthified”?
Have you made a cauliflower pizza? How about a pie crust?