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Mega Veggie Quiche

This Mega Veggie Quiche Recipe is easy to make. It's a breakfast casserole made with cauliflower, mushrooms, onions, wheat germ, and a bell pepper. It's a great recipe that is low in carbohydrates, high in protein, and fiber. It's a half meat and half vegetarian dish to feed people of both diets from one recipes, which is what I call a hybrid recipe.
Prep Time 1 hour
Cook Time 1 hour
Course Breakfast, Brunch, Dinner, Lunch, Main Course, Main Dish
Cuisine American
Servings 6
Calories 217 kcal


  • 8 ounces mushrooms, fresh
  • 1/4 cup onion
  • 1 tbsp chia seeds
  • 1 tbsp water
  • 1/2 cup wheat germ
  • 12 ounces cauliflower, riced
  • 1/2 cup cottage cheese
  • 10 eggs
  • 1 cup skim milk
  • 1/2 tsp salt
  • 1/2 tsp ground marjoram
  • 1/2 tsp ground thyme
  • 1 red pepper
  • 1 tsp olive oil
  • 1 cup ham chunks


  • Cook onions in a frying pan with 1 tablespoon melted butter until soft. Add coarsely chopped mushrooms to the pan. Cook until both vegetables are soft
  • Add 1 tablespoon of chia seeds to a bowl. Add 1 tablespoon of water. Stir. Set aside so seeds can soften and absorb water.
  • Cook riced cauliflower according to the instructions on the package. Add cooked cauliflower to the mushroom/onion mixture. Stir.
  • Add 1/2 cup wheat germ. Then stir.
  • Grease a 9/13 inch glass baking dish with 1 teaspoon olive oil or walnut oil. Use a paper towel to spread it all across the inside surfaces of the dish.
  • Press and flatten the vegetable mixture into greased baking dish. Use a large serving spoon to flatten the mixture evenly across the dish.
  • Scramble 10 eggs with 1 cup skim milk using a hand mixer. Stir in cottage cheese.
  • Add 1/2 teaspoon each of salt, ground marjoram, and ground thyme to the egg and milk mixture. Mix with a hand blender to evenly distribute herbs and spices in the mixture. Pour this mixture over the vegetable mixture in the pan.
  • Sprinkle 2 cups shredded cheddar jack cheese evenly across the dish.
  • Sprinkle diced bell pepper evenly across the dish.
  • Press 1 cup ham chunks into half or three-quarters of the pan to make it a hybrid dish for both meat-eaters and vegetarians.
  • Cook quiche at 350 degrees for 60 minutes. Quiche is done when a knife inserted in the center comes out clean. Let quiche sit for 10 minutes. Cut and serve.


Calories: 217kcalCarbohydrates: 15gProtein: 18gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 277mgSodium: 391mgPotassium: 623mgFiber: 4gSugar: 6gVitamin A: 1130IUVitamin C: 54mgCalcium: 144mgIron: 3mg
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