High Protein Gluten-Free Quiche

Introduction:

This savory quiche features a crispy cauliflower crust, packed with nutrient-rich spinach, mushrooms, and a creamy blend of eggs, Greek yogurt, and Gruyère cheese. It's a great low-carb, high-protein option for breakfast, lunch, or dinner. Let’s dive into this delicious and wholesome recipe!

Ingredients:

For the Cauliflower Crust:

• 3 cups riced cauliflower

• 1/2 cup shredded parmesan cheese

• 1 egg

• 1/2 tsp salt

• 1/2 tsp pepper

• 1/4 tsp onion powder

For the Quiche Filling:

• 6 eggs

• 1 cup Greek yogurt

• 1/2 cup Gruyère cheese, shredded

• 1 (5 oz) bag of spinach, sautéed

• 1 small package mushrooms, sliced and sautéed

• 1 shallot, finely diced

• 1/2 onion, finely diced

• 4 garlic cloves, minced

• 1/2 tsp salt

• 1/2 tsp black pepper

Instructions:

Prepare the Cauliflower:

1. Preheat the oven to 375°F (190°C).

2. In a large pan, steam or sauté the riced cauliflower for 5-7 minutes until softened and most of the moisture has evaporated. Let it cool slightly, then transfer it to a clean kitchen towel or cheesecloth and squeeze out as much excess moisture as possible.

Make the Cauliflower Crust:

1. In a medium-sized bowl, mix the cooked and squeezed cauliflower with shredded parmesan, 1 egg, salt, pepper, and onion powder until fully combined.

2. Press the cauliflower mixture into a greased pie dish, forming an even crust along the bottom and sides.

3. Bake the cauliflower crust for 15-20 minutes, or until golden brown and set. Set aside to cool slightly.

Prepare the Filling:

1. While the crust is baking, heat a little oil in a pan over medium heat. Sauté the diced shallot and onion until softened (about 3-4 minutes). Add the minced garlic and sauté for another minute until fragrant.

2. Add the sliced mushrooms to the pan and cook until they soften and release their moisture, about 5 minutes.

3. Add the spinach and sauté until wilted. Remove the mixture from the heat.

Assemble the Quiche:

1. In a large bowl, whisk together the 6 eggs and Greek yogurt until smooth. Stir in the Gruyère cheese, and season with salt and pepper.

2. Stir the sautéed vegetable mixture into the egg, yogurt, and Gruyère mixture.

3. Pour the filling over the pre-baked cauliflower crust, spreading it evenly.

Bake:

1. Bake the quiche at 375°F (190°C) for 25-30 minutes, or until the quiche is set and the top is golden brown.

2. Let it cool for a few minutes before slicing and serving.

Enjoy:

This cheesy, veggie-packed quiche is both delicious and nutritious, with a perfectly crisp cauliflower crust and the rich flavor of Gruyère cheese. It’s a great option for anyone looking for a healthier take on a traditional quiche.

Disclaimer: This recipe is for informational purposes only and is not intended as medical advice. Please consult a healthcare professional for any dietary concerns. I am not legally accountable for any adverse reactions or outcomes resulting from this recipe.