Healthy Recipes Main Dish Quiche Cacio e Pepe Quiche 5.0 (3) 3 Reviews 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. By Renu Anshie Dhar Renu Anshie Dhar Renu Dhar has more than a decade of cumulative experience cooking as a personal chef and culinary instructor. As a personal chef, she developed over 1,000 personalized recipes and meal plans for her clients. EatingWell's Editorial Guidelines Published on March 11, 2025 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Credit: Photographer: Stacy Allen, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley Active Time: 20 mins Total Time: 1 hr 25 mins Servings: 4 Nutrition Profile: No Added Sugar Sesame-Free Weight Loss Nut-Free Soy-Free High-Protein Gluten-Free Jump to Nutrition Facts Jump to recipe A delicious mash-up 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. Photographer: Stacy Allen, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley Cook Mode (Keep screen awake) 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 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 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 Frequently Asked Questions How should I store and reheat leftovers? Store leftovers in an airtight container in the refrigerator for up to 3 days. The downside of reheating leftovers in a microwave is that they can cool down fast. If this is an issue, heat the quiche in a 350°F oven for 15 to 20 minutes. Otherwise, 1 to 2 minutes in the microwave on Medium should suffice. Can I freeze quiche? Absolutely, and it’s a good reason to make two quiches at once so you can tuck one in the freezer for later. Completely freeze it first and then transfer it to a freezer-safe, airtight container or wrap it tightly in foil or plastic wrap, which will help protect it from moisture. The quiche should be good for about 3 months, but it’s always best to use it sooner. Thaw in the refrigerator overnight before reheating. What should I serve with a cheesy quiche? Pair the quiche with a leafy green salad or try one of our delicious concoctions, such as our Pear & Arugula Salad with Candied Walnuts, Roasted Broccoli Salad or Kale Salad with Cranberries, or a vegetable dish like our Garlic-Parmesan Asparagus. EatingWell.com, March 2025 Save Rate Print Nutrition Facts (per serving) 264 Calories 19g Fat 7g Carbs 17g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 slice Calories 264 % Daily Value * Total Carbohydrate 7g 2% Dietary Fiber 1g 5% Total Sugars 3g Protein 17g 33% Total Fat 19g 25% Saturated Fat 8g 39% Cholesterol 308mg 103% Vitamin A 169µg Vitamin C 26mg 29% Vitamin D 2µg Vitamin E 2mg 10% Folate 70µg Vitamin K 14µg Sodium 417mg 18% Calcium 267mg 21% Iron 2mg 11% Magnesium 29mg 7% Potassium 346mg 7% Zinc 2mg 15% Vitamin B12 1µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications. EatingWell's Editorial Guidelines