Healthy Low Carb Cauliflower Quiches

Today I was in the mood to formulate something new. It is the weekend so I have a bit more time to be creative in the kitchen.  I used the same ingredients that I usually have at home: cauliflower, eggs, cheese and oatmeal. Nothing exotic or complicated.

Cauliflower is one of my favorite vegetables. The main reason I like it because it is low in carbs and has many health benefits. Just a quick search online show that cauliflower reduces cancer risk, improves bones health, helps digestion,  has high level of vitamins (C & K), minerals and anti oxidant, and aids in weight loss. I am already convinced, hope you are too, so the more cauliflower you eat the better it is for your health.

Preparation time: ~15 minutes. Baking time: ~50 minutes.

INGREDIENTS:  12 mini cauliflower quiches

  • Cauliflower head, large – cooked for five minutes, drained and mashed to puree
  • Eggs – 3 large
  • Oatmeal (quick oats) -4 tablespoon
  • Cottage cheese, 2 % fat- 1 cup
  • Havarti Cheese – 1 slice ~30 grams, chopped
  • Salt – pinch


Preheat oven to 360F. Place culinary parchment paper into the muffin cups. In a large bowl combine: cauliflower puree, eggs, cheeses, and oatmeal to a uniform paste. Transfer the content of the bowl to the baking cups.  Bake for ~50 minutes until the top is golden or light brown.

One mini cauliflower quiche is 1/4 serving of carbs (~4 g of carbs)  and ~60 calories.



6 thoughts on “Healthy Low Carb Cauliflower Quiches

  1. I love quiche, but hate thinking too long and hard about how much fat and calories there are in the original version, so I rarely eat it. But your version sounds delicious and healthy at the same time! I’m going to have to try it.

    Liked by 1 person

  2. These look amazing, Svet! I have recently been reading about the benefits of cauliflower. And anything with Havarti cheese is divine. My coworker recently had a lunch with cauliflower rice, which I’d never heard of before. I guess you can either make it or buy it frozen. Thanks for this recipe!

    Liked by 1 person

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