Spinach and feta quiche with cauliflower crust is the perfect healthy and guilt-free recipe to make this new year, especially if you are planning to eat lighter and healthier. This quiche is made with an easy keto and gluten-free cauliflower crust, filled with a delicious savoury spinach and feta cheese filling, and baked to perfection. It's a recipe that sounds super fancy and complicated, but if you own a food processor and have a bit of arm strength, you can have this on your table in no time! Serve it for either breakfast, lunch, or dinner.
Spinach and feta is a classic combination of ingredients, and for good reason (just like in our Spinach and Feta Turkey Burgers or Mediterranean Scrambled Eggs). In this quiche with cauliflower crust, these ingredients perfectly accompany the cauliflower crust without overpowering it. I have a good feeling that if you try this recipe and sub out a traditional flour-based crust for this one made from cauliflower, you may never look back again.
Ingredients in Spinach and Feta Quiche with Cauliflower Crust
To make this delicious spinach and feta quiche with cauliflower crust, you will need the following ingredients:
- cauliflower - You will need cauliflower florets from a small head of cauliflower and then process them in the food processor into a crumble (If using riced cauliflower, you will need about 2 cups, and you can skip the food processor step). Then, cook the crumbled cauliflower, rinse out the water content, and you will be left with dried cauliflower that you can season anyway that you want.
- Parmesan cheese - we add Parmesan to our cauliflower crust because we love the salty combination. But you can leave the cheese out entirely and still keep this gluten-free by substituting with cornmeal or potato flour instead.
- garlic powder
- eggs - we use one egg in the crust to help bind it together, and more eggs for the quiche filling.
- milk - you can substitute this with heavy cream or half and half.
- olive oil
- baby spinach
- scallions
- feta cheese
- salt and pepper
You will also need a food processor, measuring cups and spoons, mixing bowls, a 9-inch round tart pan (or 9-inch pie dish), and nonstick cooking spray.
How to Make the Best Spinach and Feta Quiche with Cauliflower Crust
- Prepare the cauliflower. Place cauliflower florets in the bowl of a food processor with the blade attached. Pulse until completely crumbled. Pour into a microwave safe, medium-sized bowl and microwave on high for 5 minutes. Let cool slightly. Place cauliflower in a small kitchen towel or cheese cloth and ring out all the excess liquid.
- Make the cauliflower crust. Transfer cauliflower to a clean mixing bowl and add Parmesan, salt, and garlic powder. Stir until combined. Add slightly beaten egg to bowl and mix thoroughly. Spray a 9-inch round tart pan or 9-inch pie dish with nonstick spray. Pour in cauliflower mixture. Use your hands to mold the cauliflower to the pan, making sure to press firmly on the bottom and up the sides to form an even layer. Bake in a 450F preheated oven for 10 minutes. Then, remove from oven and lower oven temperature to 400 F. By baking the crust first, we give it a chance to firm up before adding the filling.
- Make the filling. In a large mixing bowl, combine eggs, milk (or heavy cream), salt and pepper and whisk thoroughly. Set aside. Heat olive oil in a small skillet over medium-high heat. Add spinach and cook until just wilted, stirring often, about 2-3 minutes. Remove spinach from heat and add it to the egg mixture, along with the scallions and feta. Mix to combine.
- Assemble and bake the quiche. Pour the filling into the cauliflower crust, and bake for 15-20 minutes. Let cool and serve topped with additional feta or grated Parmesan cheese.
Make Ahead and Storing Instructions
- How to customize. You can customize this spinach and feta quiche with cauliflower crust and fill it with any vegetables that you like. I often like to add in mushrooms or onions.
- How to store. Once cooled, store the quiche in an airtight container or wrap the tart pan tightly with plastic wrap and store in the refrigerator for up to 3 days. To reheat, heat in a 300F preheated oven for about 20 minutes or in the air fryer for about 10 minutes, until warmed through.
- How to freeze. Once cooled, store the quiche in an airtight container or wrap the tart pan tightly with plastic cling wrap or aluminum foil and store in the freezer for up to 3 months. To reheat, allow the quiche to thaw overnight in the refrigerator. Then reheat in a 300F preheated oven for about 20-30 minutes or in the air fryer for about 10-15 minutes, until warmed through.
- Make ahead instructions. Pre-bake the crust as per instructions, and add in the filling. Cover and store in the refrigerator for up to one day before baking. To bake, place the quiche on the kitchen counter while the oven is preheating, to allow it to come to room temperature. Then, bake according to recipe instructions.
- How to freeze before baking. Place assembled quiche pan on a baking sheet and freeze until hard, about 1-2 hours. Then, remove from the baking sheet and cover the quiche with a few layers of aluminum foil and freeze for up to one month. To bake, allow the quiche to thaw in the refrigerator overnight. Then, take it out of the refrigerator and set it on the kitchen counter for 20 minutes while the oven is preheating to allow it to come to room temperature, and bake according to recipe instructions.
More Cauliflower Recipes
- Easy Roasted Cauliflower
- Creamy Garlic Mashed Cauliflower
- Roasted Butternut Squash and Cauliflower Soup
- Creamy Cauliflower and Garlic Soup
- Quinoa Cauliflower and Chickpea Vegetarian Meatballs
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Recipe
Spinach and Feta Quiche with Cauliflower Crust
- Total Time: 40 minutes
- Yield: 6 servings
- Diet: Gluten Free
Description
Spinach and feta quiche is healthy and gluten-free with a keto cauliflower crust and savoury vegetarian filling. Serve for breakfast, lunch or dinner.
Ingredients
For the cauliflower crust:
- 1 small head of cauliflower, cut into florets
- ½ cup Parmesan cheese
- ½ teaspoon salt
- ½ teaspoon garlic powder
- 1 egg, slightly beaten
- nonstick cooking spray
For the spinach and feta filling:
- 5 eggs
- ⅓ cup milk (or heavy cream)
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- 1 teaspoon olive oil
- 2.5 oz. baby spinach
- 2 scallions, thinly sliced
- ½ cup feta cheese, crumbled (plus more for garnish)
- Parmesan cheese, grated (optional, for garnish)
Instructions
- Preheat oven to 450 F.
- Place cauliflower florets in the bowl of a food processor with the blade attached. Pulse until completely crumbled. Pour into a microwave safe, medium-sized bowl and microwave on high for 5 minutes. Let cool slightly. Place cauliflower in a small kitchen towel or cheese cloth and ring out all the excess liquid.
- Transfer cauliflower to a clean mixing bowl and add Parmesan, salt, and garlic powder. Stir until combined. Add slightly beaten egg to bowl and mix thoroughly.
- Spray a 9-inch round tart pan or 9-inch pie dish with nonstick spray. Pour in cauliflower mixture. Use your hands to mold the cauliflower to the pan, making sure to press firmly on the bottom and up the sides to form an even layer.
- Bake for 10 minutes. Then, remove from oven and lower oven temperature to 400 F.
- In a large mixing bowl, combine eggs, milk (or heavy cream), salt and pepper and whisk thoroughly. Set aside.
- Heat olive oil in a small skillet over medium-high heat. Add spinach and cook until just wilted, stirring often, about 2-3 minutes.
- Remove spinach from heat and add it to the egg mixture, along with the scallions and feta. Mix to combine, then pour into the cauliflower crust. Bake for 15-20 minutes.
- Let cool and serve topped with additional feta or grated Parmesan cheese.
Notes
How to customize. You can customize this quiche and fill it with any vegetables that you like. I often like to add in mushrooms or onions.
How to store. Once cooled, store the quiche in an airtight container or wrap the tart pan tightly with plastic wrap and store in the refrigerator for up to 3 days. To reheat, heat in a 300F preheated oven for about 20 minutes or in the air fryer for about 10 minutes, until warmed through.
How to freeze. Once cooled, store the quiche in an airtight container or wrap the tart pan tightly with plastic cling wrap or aluminum foil and store in the freezer for up to 3 months. To reheat, allow the quiche to thaw overnight in the refrigerator. Then reheat in a 300F preheated oven for about 20-30 minutes or in the air fryer for about 10-15 minutes, until warmed through.
Make ahead instructions. Pre-bake the crust as per instructions, and add in the filling. Cover and store in the refrigerator for up to one day before baking. To bake, place the quiche on the kitchen counter while the oven is preheating, to allow it to come to room temperature. Then, bake according to recipe instructions.
- How to freeze before baking. Place assembled quiche pan on a baking sheet and freeze until hard, about 1-2 hours. Then, remove from the baking sheet and cover the quiche with a few layers of aluminum foil and freeze for up to one month. To bake, allow the quiche to thaw in the refrigerator overnight. Then, take it out of the refrigerator and set it on the kitchen counter for 20 minutes while the oven is preheating to allow it to come to room temperature, and bake according to recipe instructions.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Quiche
- Method: Bake
- Cuisine: American
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Renee Goerger says
I love the big bold flavor of the feta in this delicious quiche. I also appreciate the cauliflower crust. Now I can have two slices! LOL
Sam Hu | Ahead of Thyme says
Hehe yes you can! Thank you!
Lisalia says
This tasted amazing!! I can't believe I hadn't thought about a cauliflower crust before. Perfect for our low carb living. Thanks for this recipe. So easy I'll definitely have it on dinner rotation.
Nancy says
This is delicious. Substituted a half yellow onion for the green onions and added the suggested Parmesan to the crust. Wonderful way to get more veggies. Thanks.
Sam Hu | Ahead of Thyme says
Thank you so much Nancy! Enjoy!
Amy Makson says
I am making this recipe today. But could not get a small cauliflower, only large. Do you have a measurement of how much cauliflower to add to the crust? Thanks
Noreen Heally says
I made this for brunch over the holidays and had to come back to make it again. It's so good!
Sam Hu | Ahead of Thyme says
Thanks Noreen! So happy you liked the recipe!
Aarti says
Thank you so much for this recipe! Just made this for my family for dinner, along with some pumpkin soup. I put four eggs instead of three, and it looks perfect nonetheless. Lots of gratitude and love from Bombay, India!
Aarti
Sam | Ahead of Thyme says
You are so welcome! So glad you like the recipe 🙂