Cauliflower and Bacon Crusted Quiche Bites

By: Bulletproof Staff

Cauliflower and Bacon Crusted Quiche Bites

Recipe and images courtesy Brent Totty

Maybe you don’t do breakfast every day, but when you do, this quiche recipe will be your go-to. Let’s face it, grabbing a hard-boiled egg or two on the way out the door on a busy morning, peeling it in the car, leaving egg shells all over the place … not ideal. Kick your on-the-go breakfast (or lunch if you’re intermittent fasting) up a few levels with this quiche recipe, featuring spinach, cauliflower and bacon, all while making it more travel-friendly.

Quiche tends to be very heavy on grains and milk. But this mini quiche recipe features a crispy crust engineered with your favorite cruciferous friend, cauliflower, and pasture-raised bacon for good measure. Adding spinach to the party — specifically when it’s been cooked down to reduce oxalates — really levels up this recipe on the micronutrient front, adding vitamin K, vitamin A, magnesium, iron, vitamin C and a slew of B vitamins. Spinach is also a great vegetable-based source of protein, which rounds out this dish nicely.

The next time you need a grab-and-go breakfast, lunch, or snack, reach for your favorite cauliflower and bacon crusted quiche bites.

ketogenic quiche recipe

Cauliflower and Bacon Crusted Quiche Bites

Start to Finish: 35 minutes (5 mins active)



  • 2 cups riced cauliflower
  • 1 piece of bacon
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon Himalayan pink salt
  • 1/2 teaspoon of black pepper
  • 1 tablespoon of Brain Octane Oil (or MCT oil)

Egg Filling

  • 6 eggs
  • 1 serrano pepper, deseeded and diced
  • 1/2 cup chopped spinach


  1. Preheat the oven to 375 degrees.
  2. Saute bacon on low heat until no longer transparent, then move to a cutting board and chop into small pieces.
  3. Add riced cauliflower to the food processor, run for a few seconds and squeeze excess water out with cheesecloth or a dish towel.
  4. Thoroughly mix  cauliflower, bacon, garlic powder, salt and oil in a bowl.
  5. Coat muffin tins with avocado oil, and press crust mix into the bottom and sides of the muffin tins of six muffin openings.
  6. Bake at 375 degrees fahrenheit  for 15 minutes or until a slight crisp has formed.
  7. Crack one egg into each muffin tin, top with chopped spinach and serranos.
  8. Reduce oven temperature to 325 degrees and cook for 10-15 minutes; 10 mins will give you a runny yolk.

Serves: 2

Nutritional Information (Per Serving – 3 Quiche Bites):

  • Calories: 386
  • Protein: 27.5g
  • Carbs: 12.5g
  • Fiber: 5g
  • Fat: 25.5g
  • Saturated Fat: 12.5g
  • Polyunsaturated: 3g
  • Monounsaturated: 6g
  • Trans fat: 0g
  • Cholesterol: 598mg
  • Sodium: 972.5mg
  • Potassium: 310.5mg
  • Vitamin A: 44.5mg
  • Vitamin C: 7mg
  • Calcium: 10mg
  • Iron: 17.5mg

Notes on suspect ingredients: Garlic is in the suspect category of the Bulletproof Diet, because it inhibits alpha brain waves and could affect your mood – and depending on where you get it, could be moldy. For that reason, it’s not recommended that you eat garlic often. Peppers are in the nightshade family and may cause inflammation in sensitive people.