Cauliflower rice makes up the crust of this low-carb quiche recipe. Smoked Gouda imparts a delicious smoky flavor that complements the ham in the quiche filling. If you can't find smoked Gouda, substitute smoked Cheddar.
Nutrition per serving may change if servings are adjusted.
1 large head cauliflower, cut into florets
1 large egg, lightly beaten
2 tablespoons grated Parmesan cheese
¼ teaspoon salt
⅛ teaspoon ground pepper
2 teaspoons extra-virgin olive oil
½ medium red onion, thinly sliced
½ cup chopped red bell pepper
2 ounces diced ham
¾ cup shredded smoked Gouda cheese
4 large eggs
1 tablespoon sour cream
1 cup low-fat milk
¼ teaspoon salt
⅛ teaspoon pepper
To prepare crust: Pulse cauliflower in a food processor until it has the consistency of coarse crumbs (you should have about 4 cups). Transfer to a microwave-safe dish; cover and microwave on High for 3 minutes. Stir and microwave for 2 minutes more. Let cool for 15 minutes.
Meanwhile, preheat oven to 400°F. Coat a 9-inch deep-dish pie pan with cooking spray.
Wrap the cauliflower in a kitchen towel or cheesecloth and squeeze to remove as much liquid as possible. Stir together the cauliflower, 1 egg, Parmesan, ¼ teaspoon salt and ⅛ teaspoon pepper in a medium bowl. Transfer the mixture to the prepared pan and press it evenly into the bottom and up the sides of the pan. Bake until the crust is set and beginning to brown around the edges, about 25 minutes.
Meanwhile, prepare filling: Heat oil in a medium skillet over medium heat. Add onion and cook until beginning to soften, about 3 minutes. Add bell pepper and cook until softened, about 4 minutes more. Transfer to a small bowl and let cool slightly.
Evenly scatter the vegetable mixture, ham and Gouda over the crust. Whisk eggs and sour cream in a small bowl until smooth. Whisk in milk, salt and pepper. Pour the egg mixture over the other filling ingredients. Reduce oven temperature to 350°F. Bake the quiche until the filling is set in the center and beginning to brown slightly, 35 to 45 minutes. Let cool slightly before serving.
212 calories;12 g fat(5 g sat); 3 g fiber; 11 g carbohydrates; 16 g protein; 109 mcg folate; 185 mg cholesterol; 6 g sugars; 0 g added sugars; 411 IU vitamin A; 70 mg vitamin C; 224 mg calcium; 2 mg iron; 467 mg sodium; 618 mg potassium