Healthy Quiche Recipe

A slice of healthy quiche on a plate with a fork to the side holding a bite.

5 from 1 vote

This Healthy Quiche Recipe is a lighter, crustless spin on the classic favorite-Quiche Lorraine. Packed with protein and made with a creamy cauliflower base, it’s both low-calorie and nutritious. Enjoy this easy, satisfying meal for breakfast, brunch, or as a meal prep option.

Prep Time20

Cook Time40

Total Time1

Course: Breakfast

Cuisine: French

Diet: Low Calorie

Servings: slices

Author: Megan Olson

Ingredients

1 ½ cups cauliflower florets
3 slices turkey bacon
4 eggs
8 egg whites
½ cup unsweetened almond milk or milk of choice
2 green onions diced
1 teaspoon garlic powder
3 tablespoons Parmesan or Gruyere, or omit for dairy free
Salt and pepper to taste

US Customary - Metric

Instructions

Place cauliflower in a pot and cover with water then bring the pot to a boil. Boil 15 minutes or until the cauliflower is very soft. Cutting the cauliflower smaller will allow it to boil faster.
While the cauliflower boils, cook the turkey bacon in a skillet according to package instructions. Remove the turkey bacon from the heat and transfer to a cutting board to cool.
Drain the cauliflower and set aside to cool.
In a large mixing bowl, whisk together the eggs, egg whites, garlic powder, salt and pepper. Set aside.
Preheat the oven to 350 F. Prepare a 9-inch pie dish by spraying with avocado oil.
Check the cauliflower to ensure it's room temperature. It is very important the cauliflower is at room temperature before mixing it with eggs. Once it is at room temperature, transfer it to a blender with the milk and blend on high until smooth.
Transfer the cauliflower mixture to the mixing bowl with the eggs and fold it together with the cheese. Chop the turkey bacon and green onion then transfer the egg mixture to the baking dish and top with the turkey bacon and green onion.
Bake 40-45 minutes or until the quiche is fully set in the center. Remove from the oven, cool 5 minutes at room temperature before slicing and eating.
Leftovers can be stored up to 5 days in the refrigerator. You can prepare this quiche ahead of time as well, place in the refrigerator overnight and bake the next day!

Notes

Whole Eggs: You can replace the egg whites with 4 whole eggs, however, please note this will significantly increase the calories per serving and reduce the protein.
Cooking Cauliflower: To speed up the boiling process, cut the cauliflower into smaller pieces. Once cooked, let it cool to room temperature before mixing with the eggs to maintain the right texture.
Let It Set Before Serving: Allow the quiche to cool for at least 5 minutes after baking. This helps the filling set, making it easier to slice.
Storing and Reheating: Store leftover quiche in an airtight container in the refrigerator for up to 5 days. It can also be frozen for up to 3 months. Thaw overnight in the fridge and reheat in the microwave until warmed through.

Nutrition