I am forever looking for ways to eat yummy foods without the stuff my body doesn’t like or I know isn’t good for me. I LOVE a good Quiche and although the pastry may add to the yumminess, it makes me a bit of a bloated whiny, grump due to a wheat intolerance. Cauliflower is now used in various different types of recipes and not only can it be substituted for wheat, rice etc it has some fabulous health benefits too. It provides various antioxidants and phytonutrients that can protect against cancers, contains fibre to enhance weight loss and digestion, has choline that is essential for learning and memory, and many other important nutrients. 

I will now admit something – I DO NOT LIKE CAULIFLOWER, never have, never thought I would. There it’s out there! I have tried making various things with cauliflower but I’ve never managed to escape the taste or smell that just doesn’t work for me, until now. This Cauli Quiche recipe is perfect for non-lovers like me, YOU CANNOT TASTE THE CAULI and it is a gluten-free version for those who can’t process wheat/gluten products either AND it is actually yummy! Yahoo.



Makes – 8 servings

Prep Time: 20 mins

Cook Time: 70 mins




1 head Cauliflower, cut into florets

1/2 cup grated Parmesan / strong Cheddar Cheese

1/4 teaspoon Garlic Powder

1/4 teaspoon Salt

1 Egg



5 Eggs

1 Cup Milk of choice

1/2 cup Feta (crumbled) or strong Cheddar Cheese (grated)

1/2 teaspoon pepper

1/2 tablespoon Olive Oil

1/2 Onion finely chopped

3 Cups of Spinach

4 Green Onions

(Optional – any other filling Asparagus, bacon, chicken, peppers, tomatoes, whatever)



Preheat the oven to 220C (200 fan)

Whizz the cauli in a food processor until it looks like fine crumbs.

Microwave in a bowl for 5 mins then allow to cool completely (I shoved it in the freezer for 15 mins).

Put cooked cauli crumbs into a ‘clean’ teatowel and twist to squeeze out as much water as poss. Throw away the excess water.

Place cauli in a bowl with 1 egg, parmesan (or cheddar), garlic powder & 1/4 teaspoon salt and mix.

Press the mixture into a pie/tart plate trying to go up the sides of the plate.

Bake for 15-18 mins until golden. Set aside to cool.

Turn oven down to 190C (180 fan)

In another bowl mix eggs, cheese, milk, salt & pepper.

In a pan heat olive / coconut over a medium heat and gently cook onions, asparagus, spinach etc then place in the bottom of the crust.

Pour over the cheesy egg mix and sprinkle with spring onions.

Bake for 45 mins or until the quiche is set and golden.

Let it cool slightly before serving.


Does take quite a while, but it is worth it and will keep covered in the fridge for approx 3 days.