Ham & Cheese Quiche with Cauliflower Crust

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.

Prep Time:
30 mins
Additional Time:
1 hr
Total Time:
1 hr 30 mins
1 quiche



  • 1 large head cauliflower, cut into florets

  • 1 large egg, lightly beaten

  • 2 tablespoons grated Parmesan cheese

  • ¼ teaspoon salt

  • 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

  • teaspoon pepper


  1. 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.

  2. Meanwhile, preheat oven to 400 degrees F. Coat a 9-inch deep-dish pie pan with cooking spray.

  3. 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, 1/4 teaspoon salt and 1/8 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.

  4. 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.

  5. 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 degrees 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.

Nutrition Facts (per serving)

212 Calories
12g Fat
11g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1 slice
Calories 212
% Daily Value *
Total Carbohydrate 11g 4%
Dietary Fiber 3g 11%
Total Sugars 6g
Protein 16g 33%
Total Fat 12g 15%
Saturated Fat 5g 26%
Cholesterol 185mg 62%
Vitamin A 411IU 8%
Vitamin C 70mg 77%
Folate 109mcg 27%
Sodium 467mg 20%
Calcium 224mg 17%
Iron 2mg 8%
Magnesium 39mg 9%
Potassium 618mg 13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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