Cauliflower and Cheddar Crustless Quiche

Cauliflower and cheddar crustless quiche is a delightful, healthy, and low-carb dish that’s perfect for breakfast, brunch, or even a light dinner. This recipe combines the subtle nuttiness of cauliflower with the rich creaminess of cheddar cheese, creating a dish that’s both flavorful and nutritious. Whether you’re looking for a meal to impress guests or a quick, satisfying dish for your family, this crustless quiche checks all the boxes.

In this article, we’ll cover everything you need to know about making this quiche, including detailed instructions, tips for preparation, benefits of the ingredients, and answers to frequently asked questions. Get ready to elevate your cooking game with this step-by-step guide.

Ingredients for Cauliflower and Cheddar Crustless Quiche

Here’s what you’ll need to make this mouthwatering cauliflower and cheddar crustless quiche:

• 2 cups cauliflower, chopped into small florets
• 1/2 cup cheddar cheese, shredded
• 4 large eggs
• 1/2 cup milk (whole or any preferred type)
• 1/4 teaspoon salt, or to taste
• 1/4 teaspoon black pepper, or to taste

Optional Add-ins:

• 1/4 cup chopped green onions for added flavor
• 1/4 teaspoon paprika for a smoky kick
• 1/4 cup diced bell peppers for extra color and crunch

Nutritional Information about Cauliflower and Cheddar Crustless Quiche

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Serving Size: 1 slice (based on 6 slices)
• Calories Per Serving: Approximately 120 kcal

Directions for Cauliflower and Cheddar Crustless Quiche

1. Prepare the Cauliflower

• Wash and chop the cauliflower into small, bite-sized florets.
• Steam the cauliflower for about 5-7 minutes until tender but not mushy. Alternatively, sauté the florets in a skillet over medium heat with a small amount of oil for 8-10 minutes. Let the cooked cauliflower cool slightly.

2. Prepare the Egg Mixture

• In a large mixing bowl, whisk together the eggs and milk until fully combined.
• Add salt and pepper to the mixture, adjusting to your taste preference. If you’re including optional spices like paprika or herbs, mix them in at this stage.

3. Combine Ingredients

• Gently fold the cooked cauliflower and shredded cheddar cheese into the egg mixture. Ensure all ingredients are evenly distributed.

4. Prepare the Baking Dish

• Preheat your oven to 375°F (190°C).
• Lightly grease a 9-inch pie dish or a similar-sized baking dish with butter or cooking spray to prevent sticking.

5. Bake the Quiche

• Pour the egg and cauliflower mixture into the prepared baking dish.
• Spread the mixture evenly using a spatula to ensure consistent cooking.
• Place the dish in the preheated oven and bake for 25-30 minutes, or until the quiche is set in the center and lightly golden on top.

6. Cool and Serve

• Remove the quiche from the oven and let it cool for 5-10 minutes before slicing. This allows the flavors to meld and makes slicing easier.
• Serve warm, garnished with fresh herbs like parsley or chives, if desired.

Tips for Perfect Cauliflower and Cheddar Crustless Quiche

1. Choose Fresh Ingredients: Fresh cauliflower and high-quality cheddar cheese make a big difference in flavor and texture.
2. Avoid Overcooking Cauliflower: Overcooked cauliflower can make the quiche watery. Cook it until just tender.
3. Customizable Add-ins: Feel free to add other vegetables like spinach, mushrooms, or zucchini for added nutrition.
4. Make It Dairy-Free: Substitute milk and cheese with plant-based alternatives for a dairy-free version.
5. Storage Tips: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.

Benefits of Cauliflower and Cheddar Crustless Quiche

1. Low in Carbs

This quiche is an excellent choice for those following a low-carb or keto diet. Cauliflower serves as a nutritious substitute for crusts, keeping the carb count low while providing dietary fiber.

2. High in Protein

With eggs and cheese as primary ingredients, this dish is a great source of protein, essential for muscle repair and overall health.

3. Rich in Vitamins and Minerals

Cauliflower is packed with vitamins C and K, as well as potassium and folate, which support immunity and bone health.

4. Versatile and Easy to Make

This quiche is highly customizable and requires minimal effort, making it perfect for busy schedules.

FAQs About Cauliflower and Cheddar Crustless Quiche

1. Can I use frozen cauliflower?

Yes, frozen cauliflower works well. Thaw and drain it thoroughly before using to avoid excess moisture.

2. Can I make this quiche ahead of time?

Absolutely! Prepare the quiche, bake it, and store it in the refrigerator. Reheat it in the oven at 350°F (175°C) for 10-15 minutes before serving.

3. What can I serve with this quiche?

Pair it with a fresh side salad, roasted vegetables, or whole-grain toast for a complete meal.

4. Can I freeze the quiche?

Yes, slice and wrap individual portions tightly in plastic wrap, then place them in a freezer-safe container. Reheat from frozen in the oven for best results.

5. How do I prevent the quiche from being watery?

Ensure the cauliflower is well-drained after cooking. You can also lightly pat it dry with paper towels.

Conclusion

Cauliflower and cheddar crustless quiche is a versatile, nutritious, and delicious dish that fits perfectly into various dietary plans. Its simplicity makes it ideal for beginners, while its rich flavors ensure it’s a hit among seasoned cooks. Whether you’re hosting a brunch or looking for a quick meal prep option, this quiche delivers on all fronts.

By following this detailed guide, you’re sure to create a dish that’s not only healthy but also irresistibly tasty. So, gather your ingredients, preheat your oven, and enjoy the process of making this delightful recipe. Bon appétit!