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Crustless Mini Quiche
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Every wonder how to make quiche even healthier? We thought the same…and well, we figured it out with this recipe which has no crust! Watch video here.

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Serves 6 large or 12 small quiches


  • Butter, ghee, or coconut oil for coating muffin pans
  • 2 cups cauliflower, crumbled
  • 1 pinch of sea salt
  • 3 eggs, whisked
  • 1 cup cheese of choice (Cheddar, Parmesan or Mozzarella)
  • 1 tablespoon coconut flour
  • ½ tsp sea salt
  • 1 cup of chopped spinach
  • ½ -3/4 cup of chopped mushrooms (optional)
  • ½ cup diced onion


Preheat oven to 400° F (204.4° C).

Grease 6-cup muffin pan with butter, ghee, or coconut oil.

Rice your crumbled cauliflower in a food processor into a rice consistency.

Place 2 cups of the riced cauliflower into medium pot with 2 tablespoons of water and sprinkle with a pinch of sea salt. Cover and steam on medium heat for 8-10 minutes, until soft, a little al dente. Stir occasionally. Remove from heat and uncover to allow to cool a bit.

Once cooled, put into a bowl and cover with a moist paper towel. Microwave on high for thirty seconds.

In a large bowl, combine eggs, cheese, coconut flour, salt and spinach. Lightly mix this up and set aside. Now the zest begins.

Saute the mushrooms and onions in a pan greased with coconut oil or olive oil for about 3 minutes. Onions should be translucent, but not browned and mushrooms should be lightly cooked for a nice consistency. Add this to your cauliflower rice. Mix together well.

With a spoon, fill your muffin tray evenly across all cups. Gently flatten down the mix in the tray with the back of your spoon into the muffin pan, about ½ down the muffin cup. Bake for 25-30 minutes or until golden brown on top.

Last modified on February 05, 2019

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