Mushroom and Zucchini Quiche with Cauliflower Crust

Cauliflower crust provides a healthier but still delicious alternative to the classic quiche. This recipe calls for “riced” cauliflower which is made in a food processor. For convenience, you can purchase frozen riced cauliflower at the grocery store. A 500 gram (approximately 1 pound) package can be used to make this recipe.

Prep Time:
20 min
Cook Time:
55 min



  • 4 cups ( 1 L ) riced cauliflower (about 1 medium head)
  • ⅔ cup ( 170 mL ) grated Parmesan cheese
  • 1 egg, lightly whisked
  • 1/8 tsp ( 0.5 mL ) pepper


  • 1 tbsp ( 15 mL ) olive oil
  • ½ lb ( 0.3 kg ) cremini or white mushrooms, sliced
  • 1 medium zucchini, thinly sliced
  • 1 large shallot, thinly sliced
  • ½ tsp ( 2.5 mL ) dried thyme
  • ¼ tsp ( 1.25 mL ) salt
  • 3 eggs
  • ⅔ cup ( 170 mL ) milk
  • ¾ cup ( 175 mL ) shredded Swiss cheese


  1. Preheat the oven to 425°F (220°C). Lightly spray a 9-inch (23 cm) pie plate or quiche dish with oil.


  1. In a large frying pan over medium heat, cook cauliflower (without browning it) for 5 minutes, stirring frequently. (This step helps remove moisture for a crisper crust.) Remove the frying pan from the heat; let cauliflower cool for a few minutes.

  2. Stir in Parmesan cheese, egg, and pepper until blended. Spoon mixture into the prepared pie plate or quiche dish, pressing firmly with a fork so it evenly covers the bottom and up the sides of the plate.

  3. Bake until lightly browned all over, about 15 minutes. Remove from oven and lower oven temperature to 350°F (180°C).


  1. While the crust is cooking, heat oil over medium heat in the same frying pan used to cook the cauliflower (no need to wipe it out). Add mushrooms, zucchini and shallot. Cook, stirring frequently, until tender and softened, 3 to 5 minutes. Stir in thyme and salt. Remove from heat.

  2. In a medium bowl, whisk eggs and milk until blended. Spoon mushroom and zucchini mixture into baked crust, spreading evenly. Sprinkle cheese over top. Carefully pour in egg mixture, covering cheese and vegetables.

  3. Bake until filling is set in the center and lightly browned on top, 35 to 40 minutes. Let stand for 10 minutes before cutting into wedges to serve.


Tip: For a richer taste, use cream or evaporated or whole milk in place of milk.