No-Crust Quiche

Source: Eat Right

Serving size: 4 slices

Get all the flavor and nutrition of traditional quiche without the extra fat and calories from the crust!

View Nutrition Facts

Ingredients

2 teaspoons olive oil
½ cup onion, chopped
1½ cups cauliflower, chopped (can sub broccoli)
½ cup low-fat cheddar cheese, shredded
5 large eggs
½ cup low-fat milk
1 teaspoon paprika
½ teaspoon salt

Materials

Casserole dish or pie pan, cutting board, knife, bowl, whisk or fork

Instructions

  1. Preheat oven to 375°F.
  2. Lightly oil an 8-by-8-inch casserole dish or 9-inch pie pan with cooking spray, olive oil, or butter.
  3. Spread onions evenly in the dish and place in the oven while you prepare the other ingredients.
  4. In a small bowl, beat eggs, salt and milk with a whisk or fork. Remove dish from oven with mitts and spread cauliflower and cheese evenly. Pour egg mixture over cauliflower, onions and cheese.
  5. Sprinkle with paprika.
  6. Bake for 30 minutes, until cauliflower is cooked and casserole is golden brown. Enjoy! Refrigerate leftovers in a sealed container for about a week.

Notes

Make this dish even more colorful and nutritious with some extra veggies- try adding a handful of chopped peppers, mushrooms, carrots, or spinach!

More About Cauliflower

How to Select

Choose cauliflower with compact, creamy white curds and bright green, firmly attached leaves. Avoid brown spots or loose sections that are spread out.

How to Store

Refrigerate cauliflower in a plastic bag up to 5 days.

How to Prepare

Trim off brown spots. Rinse with cold water. Remove leaves. Turn upside down, cut stem where florets are joined and separate. Eat raw: Add to salads, or have as a snack with dip. Eat cooked: Boil, steam, or sauté. Add to casseroles, egg dishes, soups, stews, and pasta dishes.