Mini Broccoli & Cheddar Quiches with Cauliflower Crusts

These mini quiches are loaded with veggies and packed with protein, making them a perfect way to start your day.  Serve hot out of the oven or store in the refrigerator/freezer for an on-the-go breakfast or snack!

mini quiches pan

I am so excited to finally be a member of Recipe Redux, a monthly recipe challenge that focuses on delicious foods gone healthy.  This month’s theme is Break Out of Breakfast Boredom, which is perfect for my first month because I love breakfast!  There are just so many possibilities when it comes to breakfast foods.  Sweet, savory…anything goes!  

As a dietitian, my number one tip for choosing a solid breakfast is to make it something with staying power.  That most likely means it has protein, but also fiber and a little fat too. If you can get some extra veggies in there too, even better!  This recipe for mini broccoli-cheddar quiches meets all those requirements, plus they’re tasty, portable and totally kid-friendly.  I opted for a broccoli cheddar filling because A) it’s my favorite quiche flavor combo and B) I have lots of delicious cheddar cheese in my refrigerator courtesy of my friends at Cabot.  But if you aren’t feeling the broccoli and cheddar pairing, don’t fret!  This recipe is easily customizable for your favorite quiche fillings.

mini quiches 1

Mini quiches or egg “muffins” aren’t exactly new in the foodie world, so I figured the addition of a cauliflower crust could reinvigorate the concept.  I mean cauliflower crusts are everywhere, right?  I’ve been intrigued by them for awhile now, but had yet to my hand at making one..until now.  While I’ve seen plenty of cauliflower crust pizza recipes floating around, I heard it was pretty tough to get the crust just right.  Challenge accepted!  

I’m patting myself on the back today, because my cauliflower crusts came out beautifully and the quiches are both filling and delicious.  Ready to make these cute little fiber and protein-rich babies yourself?  Here’s the recipe:

Mini Broccoli and Cheddar Quiches with Cauliflower Crusts

Serves 6
Protein and fiber-filled breakfast on-the-go!


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Prep Time
25 min

Cook Time
45 min

Total Time
1 hr 10 min

Prep Time
25 min

Cook Time
45 min

Total Time
1 hr 10 min

For the cauliflower crust
  1. 1 medium head cauliflower, chopped into florets
  2. 1 egg
  3. 3/4 cup grated parmesan cheese
  4. 1 Tablespoon minced garlic
  5. 1/2 teaspoon salt
For the Quiche Filling
  1. 8 eggs
  2. 1/2 teaspoon salt
  3. 1/2 teaspoon ground black pepper
  4. 2 cups broccoli florets, chopped (I used frozen and defrosted)
  5. 1 cup shredded cheddar cheese (I used Cabot Vermont Sharp)
For the Cauliflower Crusts
  1. Preheat oven to 350 degrees and grease a muffin tin (I used coconut oil).
  2. Chop cauliflower into florets and place in a microwave-safe bowl. Fill bowl halfway with water and microwave until tender (about 5 minutes).
  3. Drain cauliflower and place into food processor or blender, pulsing until a rice-like texture is formed.
  4. Place “cauliflower rice” into a cheesecloth or paper towels and squeeze to remove as much excess water as you can. *Removing as much water as you can is key to forming a good crust!
  5. Put cauliflower back into food processor and add egg, parmesan cheese, garlic and salt. Pulse until all ingredients are combined.
  6. Scoop ~2 Tablespoons of cauliflower mixture into each section of the muffin tin, pressing evenly to form a cup.
  7. Bake cauliflower crusts for 20 minutes or until edges begin to brown.
For the quiche filling
  1. While the cauliflower crusts are baking, mix together eggs, salt, pepper, chopped broccoli and shredded cheddar cheese.
  2. When crusts are done, pour quiche filling evenly into the muffin tin until each cup is filled.
  3. Bake quiches for 20-25 minutes, until egg mixture is set. Allow to cool for a few minutes before running a knife around the edges of the muffin tin to release quiche. Transfer quiche to a plate and serve immediately.
Notes
  1. Suggested serving size= 2-3 mini quiches
KH Nutrition http://khnutrition.com/

mini quiche close

Some lessons/notes from the kitchen:

  • Make sure to grease your muffin tins really well so the crusts don’t get trapped, leaving half of the cauliflower goodness stuck in the bottom of the tin.  I’m all for muffin tops, but not in this case!  Not only would you be wasting some yummy cruciferous veggie crust, but it’s a pain in the butt to clean those tins!
  • The key to a nice cauliflower crust is getting as much of the moisture out of the cauliflower as you can! I didn’t have cheesecloth on hand and paper towels did the trick, but whatever method you choose just be sure to squeeze really well.

Don’t forget to check out all the other delicious breakfast recipes coming at you this month from The Recipe Redux in the links below.  Happy eating!

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