Cacio e Pepe Quiche Packs 17 Grams of Protein per Slice

This cheesy cacio e pepe quiche is a protein-packed twist on the classic Italian pasta dish. Tender cauliflower, combined with a creamy custard and nutty cheese, has the same bold black pepper and salty Pecorino flavor as the original dish and makes the perfect breakfast, brunch or dinner dish served with a green salad on the side. Precooking the cauliflower is key—it reduces moisture, preventing a soggy quiche, and enhances the vegetable’s natural sweetness and flavor.

A delicious mashup of two classic dishes, our Cacio e Pepe Quiche is made to satisfy. Tender and slightly roasted fiber-rich cauliflower is incredibly satiating mixed with a creamy custard, which is made with protein-packed eggs plus a combo of sour cream, half-and-half and whole milk. Of course, we added savory black pepper and salty Pecorino Romano cheese—the classic flavor combo that gives cacio e pepe its name. This low-carb spin is perfect for a sit-down meal, or to grab on the go. Keep reading for our expert tips on ingredient substitutions, how to know when your quiche is done cooking and more.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• To save time, cook the cauliflower on the stovetop instead of roasting it. Start by heating a little olive oil in a large skillet, ensuring that the cauliflower pieces have enough contact with the pan. Cook over medium heat until the cauliflower develops some light brown spots, 5 to 8 minutes. 
• Give the pie dish a gentle jiggle to check if the quiche is fully cooked. If the quiche is done, the edges will be firm and the center will move slightly. 
• Gently whisking the egg mixture helps create a uniform consistency and prevents egg whites from clumping throughout the quiche. 
• You can substitute baby kale or broccoli for the cauliflower and cook either the same way. Additionally, you can replace the Pecorino Romano with feta, Parmesan or goat cheese.

Nutrition Notes

• Cauliflower is a cruciferous vegetable and, as such, can be a little on the odorous side when cooked. But revel in the fact that those sulfurous compounds in cauliflower are responsible for its cancer-protective and cancer-fighting properties. It is also packed with fiber, which makes it great for gut and heart health. 
• Eggs have the highest protein-quality rating, so this is great news when you’re working to increase protein for maintaining and building muscle. Eggs are also an excellent source of choline, which is extremely important for fetal brain development during pregnancy, and brain health as we age. 
• Pecorino Romano cheese, like other hard cheeses, is a rich source of calcium and phosphorus—important for maintaining healthy teeth and bones. However, like most cheeses, it contains a significant amount of sodium, so be aware if you are following a lower-sodium diet.

Ingredients

• 3 cups chopped cauliflower
• 1 tablespoon extra-virgin olive oil
• 6 large eggs
• ⅓ cup sour cream
• ¼ cup half-and-half
• ¼ cup whole milk
• 1 teaspoon ground pepper, plus more for garnish
• 1 teaspoon dried oregano
• ½ teaspoon garlic powder
• ⅛ teaspoon salt
• ¾ cup grated Pecorino Romano cheese, plus more for garnish

Directions

1. Preheat oven to 425°F. Toss 3 cups cauliflower and 1 tablespoon oil together in a 9½-inch deep-dish pie dish until coated. Roast until lightly browned and crisp-tender, about 15 minutes. Remove from oven; stir and let cool, about 10 minutes. Reduce oven temperature to 350°F.Photographer: Stacy Allen, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley
2. Whisk 6 eggs, ⅓ cup sour cream, ¼ cup each half-and-half and whole milk, 1 teaspoon each pepper and oregano, ½ teaspoon garlic powder and ⅛ teaspoon salt together in a medium bowl until smooth. Whisk in ¾ cup Pecorino; pour over the cauliflower in the pie dish. Bake until set and golden brown, about 30 minutes. Let stand for 10 minutes. Slice into 4 portions. Garnish with additional black pepper and Pecorino Romano, if desired.Photographer: Stacy Allen, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley