Spinach and Feta Quiche with Cauliflower Crust

Spinach and Feta Quiche with Cauliflower Crust

Quiche is a classic dish that is both versatile and delicious. This Spinach and Feta Quiche with Cauliflower Crust brings a healthy twist to the table. The use of cauliflower as the crust not only makes it gluten-free, but also adds a healthy touch to your meal. This quiche is not just tasty but also packs a punch when it comes to health benefits.

Whether you are looking for a lighter option, a high-protein meal, or something that caters to your weight loss goals, this recipe has it covered. It’s a perfect fit for your meal prep needs too, ensuring you have nutritious meals ready when you need them.

WHY YOU WILL LOVE THIS RECIPE

This Spinach and Feta Quiche with Cauliflower Crust is a great choice for those wanting a balanced meal. With its combination of veggies and protein-rich ingredients, it is not only satisfying but good for weight loss. Plus, it’s easy to make and perfect for meal prep. You can prepare it ahead of time and store it in the fridge, allowing you to enjoy a healthy version of quiche anytime you want.

HOW TO MAKE Spinach and Feta Quiche with Cauliflower Crust

Creating this Spinach and Feta Quiche is a simple process that requires minimal ingredients and steps. Let’s get right into it!

EQUIPMENT NEEDED

• Oven
• Microwave
• Food processor
• Mixing bowls
• Skillet
• Whisk
• 9-inch tart pan or pie dish
• Nonstick cooking spray

Ingredients You’ll Need:

• 1 small head of cauliflower, cut into florets
• 1/2 cup Parmesan cheese
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• 1 egg, slightly beaten
• Nonstick cooking spray
• 5 eggs
• 1/3 cup milk (or heavy cream)
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 teaspoon olive oil
• 2.5 oz. baby spinach
• 2 scallions, thinly sliced
• 1/2 cup feta cheese, crumbled (plus more for garnish)
• Parmesan cheese, grated (optional, for garnish)

STEP-BY-STEP INSTRUCTIONS:

1. Preheat the oven to 450°F (232°C).
2. Place cauliflower florets in the bowl of a food processor with the blade attached. Pulse until completely crumbled.
3. Pour the cauliflower into a microwave-safe, medium-sized bowl and microwave on high for 5 minutes. Let it cool slightly.
4. Transfer cauliflower to a clean kitchen towel or cheesecloth and squeeze out all the excess liquid.
5. In a mixing bowl, combine the cauliflower with Parmesan, salt, and garlic powder. Stir until mixed well.
6. Add the slightly beaten egg to the cauliflower mixture and mix thoroughly.
7. Spray a 9-inch round tart pan or a pie dish with nonstick spray. Pour in the cauliflower mixture and use your hands to mold it to the pan, pressing it firmly on the bottom and up the sides.
8. Bake the crust for 10 minutes. Then, lower the oven temperature to 400°F (204°C).
9. In a large mixing bowl, combine 5 eggs, milk (or heavy cream), 1 teaspoon salt, and black pepper. Whisk thoroughly and set aside.
10. In a small skillet, heat the olive oil over medium-high heat. Add the spinach and cook until just wilted, stirring often, about 2-3 minutes.
11. Remove the spinach from heat and add it to the egg mixture, along with the scallions and crumbled feta. Mix to combine.
12. Pour the egg and vegetable mixture into the cauliflower crust.
13. Bake for 15-20 minutes or until the quiche is set and slightly golden.
14. Let your Spinach and Feta Quiche cool slightly before serving. Optionally, you can top it with additional feta or Parmesan cheese.
15. Customize your quiche by adding other vegetables like mushrooms or onions. Store leftovers in the refrigerator or freeze as needed.

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this Recipe

HOW TO SERVE Spinach and Feta Quiche

Serving your Spinach and Feta Quiche can be as simple as slicing it into wedges. For a healthy serving idea, enjoy it with a side salad filled with leafy greens and colorful vegetables. This adds more fiber, enhances the nutritional value, and creates a well-balanced meal. You can also consider portion control; serve small slices if you are watching your calorie intake.

STORAGE & FREEZING: Spinach and Feta Quiche

After you’ve prepared your delicious quiche, you can store any leftovers in the refrigerator for 3-4 days. If you want to keep the quiche for a more extended period, it can be frozen for up to 2 months. To prevent freezer burn, wrap it tightly in plastic wrap or aluminum foil, and then place it in an airtight container. When you’re ready to enjoy it again, simply thaw in the refrigerator overnight and reheat in the oven or microwave.

SERVING SUGGESTIONS

For a balanced meal, consider serving your Spinach and Feta Quiche alongside a light garden salad or a bowl of mixed fruit. This pairing adds a refreshing touch to your meal, and the added nutrients will support your overall health.

VARIATIONS

Healthier Version

To create an even healthier quiche, you can use part-skim feta cheese or reduce the amount of cheese in the recipe. You can also add more vegetables such as bell peppers or zucchini to increase the fiber content and lower the calorie count.

High-Protein or Low-Carb Version

Increase the protein content by adding cooked chicken or turkey into the quiche mix before baking. For a low-carb option, you can skip the milk and replace it with more eggs or use almond milk.

Air Fryer Version

If you wish to use an air fryer, prepare the cauliflower crust as instructed, and place it in the air fryer basket. Cook at 375°F (190°C) for about 8-10 minutes for the crust. Then, pour the egg mixture over and cook for an additional 15-20 minutes or until set.

FAQs

1. Is this quiche suitable for a gluten-free diet?
Yes, with the cauliflower crust, this Spinach and Feta Quiche is gluten-free!

2. Can I make this quiche dairy-free?
Absolutely! You can use a dairy-free cheese substitute and plant-based milk instead of regular milk or cream to make it dairy-free.

3. How can I store leftovers?
Leftovers can be stored in the refrigerator for 3-4 days or frozen for up to 2 months. Be sure to wrap them securely to prevent freezer burn.

4. Is this a good option for meal prep?
Yes! This quiche is perfect for meal prep. You can make it ahead of time and enjoy nutritious servings throughout the week.

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MAKE-AHEAD TIPS FOR Spinach and Feta Quiche

Preparing this Spinach and Feta Quiche ahead of time is a fantastic way to save on meal prep. You can make it on the weekend and store it in the fridge, ready to take for lunch or enjoy for quick dinners throughout the week. This quiche stores well and can easily be reheated, making it a great choice for those busy days. Simply slice the quiche into portions and store each slice in individual containers for easy grab-and-go meals.

Overall, this Spinach and Feta Quiche with Cauliflower Crust is not only a delicious way to enjoy healthy ingredients but also a flexible recipe that allows for various adaptations to suit your dietary needs. Enjoy your healthy cooking journey!

Spinach and Feta Quiche with Cauliflower Crust

A healthy and delicious quiche featuring a gluten-free cauliflower crust, packed with spinach, feta, and other nutritious ingredients, perfect for meal prep.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 30 minutes mins

Total Time 50 minutes mins

Servings: 6 servings

Course: Breakfast, Brunch, Lunch

Cuisine: American

Calories: 195

Ingredients Method Notes

Ingredients

  

For the Cauliflower Crust

• 1 small head cauliflower, cut into florets
• 1/2 cup Parmesan cheese
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• 1 large egg, slightly beaten

For the Quiche Filling

• 5 large eggs
• 1/3 cup milk (or heavy cream)
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 teaspoon olive oil
• 2.5 oz baby spinach
• 2 scallions, thinly sliced
• 1/2 cup feta cheese, crumbled Plus more for garnish

Method

 

Preparation

1. Preheat the oven to 450°F (232°C).
2. Place cauliflower florets in the bowl of a food processor with the blade attached. Pulse until completely crumbled.
3. Pour the cauliflower into a microwave-safe medium-sized bowl and microwave on high for 5 minutes. Let it cool slightly.
4. Transfer cauliflower to a clean kitchen towel or cheesecloth and squeeze out all the excess liquid.
5. In a mixing bowl, combine the cauliflower with Parmesan, salt, and garlic powder. Stir until mixed well.
6. Add the slightly beaten egg to the cauliflower mixture and mix thoroughly.
7. Spray a 9-inch round tart pan or pie dish with nonstick spray. Pour in the cauliflower mixture and use your hands to mold it to the pan, pressing it firmly on the bottom and up the sides.

Baking the Crust

1. Bake the crust for 10 minutes. Then, lower the oven temperature to 400°F (204°C).

Filling Preparation

1. In a large mixing bowl, combine 5 eggs, milk (or heavy cream), 1 teaspoon salt, and black pepper. Whisk thoroughly and set aside.
2. In a small skillet, heat the olive oil over medium-high heat. Add the spinach and cook until just wilted, stirring often, about 2-3 minutes.
3. Remove the spinach from heat and add it to the egg mixture, along with the scallions and crumbled feta. Mix to combine.

Combining and Baking

1. Pour the egg and vegetable mixture into the cauliflower crust.
2. Bake for 15-20 minutes or until the quiche is set and slightly golden.

Serving

1. Let your Spinach and Feta Quiche cool slightly before serving. Optionally, you can top it with additional feta or Parmesan cheese.

Notes

Customize your quiche by adding other vegetables like mushrooms or onions. Store leftovers in the refrigerator or freeze as needed.