Crustless Mediterranean Cauliflower Rice Quiche [vegetarian]

Easy, low carb, moist and super tasty this Crustless Mediterranean Cauliflower Rice Quiche is best eaten cold.

Easy, low carb, moist and super tasty this Crustless Mediterranean Cauliflower Rice Quiche is best eaten cold.

Cauliflower rice makes the base and the filling of this delicious Mediterranean crustless quiche.

For parties or picnics, you could make it in bite-size like the Cauliflower Rice Bites I created for Comté cheese.

The recipe can easily be gluten-free if you switch to gluten-free breadcrumbs.

Leftovers are ideal for lunchboxes.

Crustless Mediterranean Cauliflower Rice Quiche [vegetarian]

Easy, low carb, moist and super tasty this Crustless Mediterranean Cauliflower Rice Quiche is best eaten cold.

5 from 1 vote

DieTARY CHOICEHigh Fibre Recipes, Low Fat Recipes, Soya-Free Recipes, Vegetarian Recipes

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Prep Time 20 mins

Cook Time 35 mins

Total Time 55 mins

Course Entertaining, Lunchbox, Tarts, Pies & Quiches

Cuisine French

Servings 6 people

Calories 215 kcal

Equipment

• large saucepan
• grater
• mixing bowl
• 23cm / 9 inch pie dish

Ingredients

 

MetricUS Customary

 

1x2x3x

• 500 g cauliflower
• 200 g feta
• 20 pitted black olives
• 2 large red pepper – from a jar
• 125 g roasted artichokes – from a jar
• 3 organic eggs
• small bunch of basil [28g / 1 oz]
• 3 Tbsp breadcrumbs – gluten free if needed
• 2 garlic cloves – crushed
• salt & pepper

Instructions

 

• Boil some water in a large saucepan.
• Preheat oven to 200C/fan 180C/gas 6.
• Grate the cauliflower with the coarse side of a cheese grater so it resembles rice.
• When the water is boiling, blanch the cauliflower rice for 2 mins. Drain well, squeezing to remove excess water. Set aside.
• Place the cauliflower rice in a bowl. Mix in the beaten eggs, garlic cloves, grated feta cheese, chopped olives, chopped red peppers, chopped artichokes, chopped basil and breadcrumbs. Mix until well blended.
• Season to taste with salt & pepper.
• Line a 23cm / 9 inch pie dish with baking sheet.
• Pour the cauliflower mixture on top. Spread evenly, pounding it down gently as much as possible (I use the flat side of a potato masher to make it dense and flat).
• Cook in the oven for 30 mins until golden.
• Serve cold with a salad on the side.

Nutrition

Serving: 250gCalories: 215kcalCarbohydrates: 13gProtein: 11gFat: 14gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 112mgSodium: 754mgPotassium: 399mgFiber: 4gSugar: 5gVitamin A: 1762IUVitamin C: 95mgCalcium: 218mgIron: 2mg

Keyword Cauliflower, Cauliflower Rice, quiche

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