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Crust Ingredients

  • 1 egg
  • 1 tablespoon ground flax
  • 2 cups almond flour
  • 1 tbsp Healthy U Italian Seasoning (OR 1 teaspoon dried parsley, 1 teaspoon dried oregano)
  • 1/2 tsp salt
  • 1 tbsp olive oil
  • 3 tbsp water
Bake crust at 375F for 12-15 minutes in 9-inch pie dish
1 pkg extra-firm tofu, crumbled (or 12 eggs if not use tofu)
1 tsp salt 
1/2 tbsp Healthy U Italian Seasoning 
3/4 cup roasted red pepper
2 cups spinach 
1 onion 
2 garlic cloves 
1/4 cup sun-dried tomatoes (in oil) 
6 egg, whisked 
1/4 cup goat cheese (or feta, cheddar, mozzarella) 
  1. Cook all ingredients in frying pan on medium heat, except eggs and goat cheese
  2. Transfer to bowl, add 6 whisked eggs, then pour into crust dish, and top with goat cheese
  3. Bake quiche, uncovered, at 375F for 33-37 minutes, until the quiche is firm to the touch




  • 1 head cauliflower, cut into florets
  • 1 tablespoon olive oil
  • 1 clove garlic, smashed
  • 1/4 cup parmesan cheese
  • 1 tablespoon 0% MF Greek yogurt
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper



  1. Boil cauliflower for 30 minutes in a pot, cook until soft
  2. In a bowl, mash cauliflower with a fork, and then add/mix oil, garlic, cheese, Greek yogurt and salt/pepper
  3. Add to a baking dish, and bake for 20-30 minutes at 375°F