A Lighter Take on Comfort Food: Cauliflower No-Crust Quiche

Looking for a simple, satisfying dish that works just as well for breakfast as it does for lunch or dinner? This Cauliflower No-Crust Quiche is a wholesome twist on a classic comfort food. By skipping the crust, you get all the flavor you love with a lighter, veggie-forward approach that still feels hearty and filling.

Cauliflower adds a mild, slightly nutty flavor and a boost of nutrients, while eggs and low-fat cheese provide protein to help keep you full longer. It’s an easy recipe to prep ahead, making it a great option for busy mornings or quick weeknight meals.

Why we love this recipe

This no-crust quiche is naturally gluten-free, customizable, and made with simple ingredients you may already have on hand. It’s also a smart way to sneak more vegetables into your day without sacrificing taste.

Cauliflower No-Crust Quiche

Ingredients

• 2 teaspoons olive oil
• ½ cup chopped onions
• 5 large eggs
• ½ cup low-fat milk, rice milk, or soy milk
• ½ teaspoon salt
• 1½ cups chopped cauliflower
• ½ cup shredded low-fat cheddar cheese
• 1 teaspoon paprika

Before you begin, wash your hands.

Directions

1. Preheat your oven to 375°F. Lightly oil an 8-by-8-inch casserole dish or a 9-inch pie pan with olive oil or butter. Spread the chopped onions evenly in the dish and place it in the oven while you prepare the remaining ingredients.

2. In a small bowl, whisk together the eggs, milk, and salt until well combined.

3. Carefully remove the warm dish from the oven using oven mitts. Evenly spread the cauliflower and cheese over the onions. Pour the egg mixture over the vegetables and cheese, then sprinkle paprika on top.

4. Bake for about 30 minutes, or until the cauliflower is tender and the quiche is set and lightly golden.

Cooking tips

• Store leftovers in a sealed container in the refrigerator for up to two to three days.

• Not a fan of cauliflower? Broccoli makes a great substitute and works just as well.

Whether you’re cooking for yourself or feeding the whole family, this Cauliflower No-Crust Quiche is an easy way to enjoy a nutritious, balanced meal. Recipes like this support Southern New Hampshire Health’s focus on simple, practical steps toward healthier eating, one delicious bite at a time. Thanks to Wendy Diphillipo and the team at Southern New Hampshire Diabetes and Endocrinology for sharing approachable ideas that make healthy eating feel realistic, enjoyable, and sustainable.

For complete nutritional information about this recipe, visit Eat Right.