Contact us :

Crustless Mini Quiche
(0 votes)

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!

Tagged under

 Serves 6 large or 12 small quiches


Butter 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 or you can buy already riced cauliflower at the grocery store and follow the prepartion instructions on the package.

If ricing your cauliflower, 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 prepare riced cauliflower 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. 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 October 28, 2020

Don't forget to follow us on It's a No Grainer Facebook for exclusive promotional opportunities!

Contact Information

It's a No Grainer Life

This email address is being protected from spambots. You need JavaScript enabled to view it.


We use cookies to improve our website. By continuing to use this website, you are giving consent to cookies being used. More details…