Healthy and Delicious Cauliflower-Crusted Spinach Feta Pie
Having a filling breakfast with the right balance of carbs, protein, and healthy fat can help keep you full for most of the morning. It can also prevent you from overeating during lunch.
However, not everyone has the time to whip up a complete meal in the morning. The good news is this cauliflower-crusted spinach feta pie has just 136 calories per serving. It’s the perfect make-ahead breakfast if you’re watching your calories!
Ingredients
For the crust
1 large head cauliflower, cut into 8 cups (1200g) florets
1 tablespoon Parmesan cheese, shredded
2 large egg whites
For the filling
6 large egg whites
2 large eggs
10 ounces (284g) frozen spinach, thawed and drained
3/4 cup (100g) feta cheese, crumbled
1/4 cup (25g) green onion, chopped
1 teaspoon dried oregano
1/2 teaspoon ground black pepper
Directions
For the crust
Preheat the oven to 400°F (200ºC), and coat a a deep, 9-inch pie pan with cooking spray, reserve. Spread a clean tea towel on the counter for draining the cauliflower.
Place the cauliflower in a microwave-safe bowl and heat 5 minutes on high. The cauliflower should be tender. Transfer half of the cauliflower to a food processor and process mincing finely. Dump the cauliflower on the clean tea towel, and repeat with the remaining cauliflower. Use a spatula to spread the cauliflower in a loose layer over the tea towel and let cool for 10 minutes.
While it cools, whisk the 2 egg whites with the parmesan in a medium bowl. When the cauliflower has cooled, pull up the edges of the towel and make a bundle, and press and knead the cauliflower over the sink to remove as much water as possible. Wring and twist the towel to squeeze out all the moisture; it will take a few minutes. When nearly dry, transfer the cauliflower to the bowl with the egg whites and stir to mix. Spoon into the oiled pie pan and press down with the back of the spoon to form a crust, making a rim about half an inch above the edge of the pan. Bake for 15-20 minutes. The edge will be browned, and the bottom will look dry.
For the filling
Whisk the remaining egg whites and the whole eggs in a large bowl. Wring the water from the spinach and add to the eggs along with the feta, green onions, oregano, and pepper. Stir to mix and pour into the baked shell. Smooth the top and bake for about 35–40 minutes, until the top is puffed in the center and the eggs are cooked through. Cool on a rack for five minutes before slicing into 7 pieces.
Serves: 7 | Serving Size: 1/7 of a 9-inch pie
Nutrition (per serving): Calories: 136; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 68mg; Sodium: 330mg; Carbohydrate: 11g; Dietary Fiber: 5g; Sugar: 4g; Protein: 13g