Cauliflower Base Courgette Quiche

Cauliflower Base Courgette Quiche
July 1, 2017 blackginger

Try this gluten free courgette quiche recipe is a delicious way to enjoy essential prenatal nutrients in a meal everyone will enjoy!

We loved this unusual recipe for quiche – perfect for pregnant women on a gluten-free diet. Flour is replaced with a mixture of blended cauliflower, ground almonds and eggs which adds avoids gluten and adds an additional nutritional aspect to the base.

healthy pregnancy diet courgette quiche with cauliflower base


For the base:
Small cauliflower
100g ground almonds
2tsp mixed herbs (freshly chopped parsley, oregano and thyme works well)
2tsp dried mustard powder
2 medium eggs
A little olive oil to grease the base of your quiche dish

For the filling:

1 medium or two small courgettes sliced then quartered
I onion finely sliced
Clove of garlic, crushed
4 medium eggs
1 tbsp of olive oil
50 ml of milk (use oat milk if your pregnancy diet is dairy free)
Salt & pepper to taste


  1. Heat the oven to 2000C
  2. Roughly chop the cauliflower a in a large bowl and blend it with a hand blender until smooth – or use a food processor.
  3. Empty into a clean tea towel and squeeze out any excess water.
  4. Put the cauliflower back into the bowl and add the ground almonds, mustard powder and herbs. Mix well.
  5. Lightly beat the two eggs and add to mixture, blending thoroughly to form a paste.
  6. Grease the base of an 8โ€ flan dish.
  7. Spoon in the mixture and spread evenly in the dish, using the back of a spoon.
  8. Pop in the oven for 10 minutes until lightly browned.
  9. Whilst the base is cooking, saute the onion and garlic in the olive oil for 2-3 minutes and add the courgettes. Continue cooking for another few minutes until the vegetables soften.
  10. Whisk up the eggs and milk and add salt and pepper to taste.
  11. Spoon the vegetables onto the base and pour over the eggs.
  12. Cook in the oven for 20 minutes or until the egg is firm.

FittaMamma Tip: Add a generous sprinkling of parmesan (or other hard cheese) over the top of your quiche before cooking. A handful of toasted pine nuts works well too – pine nuts are an excellent source of magnesium, essential for your pregnancy diet.
This base is equally good with different toppings – try leeks and cheddar, or mushrooms.

Thanks to FittaMamma Naomi for supplying this delicious recipe to share with other pregnant women

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