Mediterranean Savory Cauliflower, Red Onion & Farro Quiche

This Mediterranean-inspired quiche is hearty, wholesome, and full of layered flavor. Roasted cauliflower and sweet red onions bring depth, while nutty farro adds texture and substance. Everything is folded into a creamy, herbed custard with tangy feta and sun-dried tomatoes, then baked in a rustic whole wheat crust.

It’s the kind of dish that works for brunch, lunch, or even a light dinner, and it holds up beautifully for leftovers.

Prep Time: 30 minutes

Cook Time: 45–50 minutes

Total Time: 1 hour 20 minutes

Servings: 6–8 slices

Ingredients

The Crust

1 ½ cups whole wheat flour

5 tsp olive oil

2–3 tbsp cold water

¼ tsp salt

The Filling

1 small head cauliflower, cut into florets

1 large red onion, thinly sliced

1 cup cooked farro

2–3 cloves garlic, minced

½ cup feta cheese, crumbled

¼ cup sun-dried tomatoes, chopped

¼ cup fresh parsley, chopped

2 tbsp olive oil

The Egg Custard

4 large eggs

1 cup milk (or half-and-half)

½ cup Greek yogurt

1 tsp dried oregano

Salt and black pepper, to taste

Optional Garnish

Fresh basil or rosemary

Instructions

Prepare the crust
In a bowl, mix flour and salt. Add olive oil and rub in until crumbly. Gradually add cold water until dough forms. Press into a greased pie dish and chill for 10–15 minutes.

Pre-bake the crust
Preheat oven to 180°C (350°F). Bake crust for 10 minutes, then set aside.

Roast the vegetables
Toss cauliflower and red onion with olive oil, salt, and pepper. Roast at 200°C (400°F) for 20–25 minutes until tender and lightly caramelized.

Sauté garlic
In a small pan, sauté garlic briefly until fragrant.

Prepare the filling mix
In a bowl, combine roasted vegetables, cooked farro, garlic, feta, sun-dried tomatoes, and parsley.

Make the custard
Whisk eggs, milk, yogurt, oregano, salt, and pepper until smooth.

Assemble the quiche
Spread the filling evenly in the crust.

Pour custard
Gently pour egg mixture over the filling, letting it settle evenly.

Bake
Bake at 180°C (350°F) for 35–40 minutes until set in the center.

Cool and serve
Let rest for 10–15 minutes before slicing. Garnish with fresh herbs if desired.

Tips

Roast cauliflower well for deeper flavor.

Slice onions thin so they soften properly.

Don’t skip pre-baking the crust to avoid sogginess.

Use full-fat yogurt for a creamier texture.

Let quiche rest before slicing for clean cuts.

Season each layer lightly for balanced flavor.

Use oil-packed sun-dried tomatoes for richness.

Keep crust thin for better texture.

Test doneness by gently shaking center.

Store leftovers covered to maintain moisture.

Variations

Add spinach or kale for extra greens.

Use goat cheese instead of feta.

Swap farro with quinoa or brown rice.

Add olives for a briny Mediterranean touch.

Include roasted red peppers for sweetness.

Use a gluten-free crust alternative.

Add mushrooms for earthy flavor.

Make crustless for a low-carb version.

Add pine nuts for crunch.

Use herbs like thyme or dill instead of oregano.

Q & A

Can I make this ahead of time?
Yes, it keeps well in the fridge for up to 3 days.

Can I freeze quiche?
Yes, freeze after baking and cooling.

What is farro?
A nutty ancient grain with a chewy texture.

Can I skip the crust?
Yes, bake it as a crustless quiche.

How do I know it’s done?
Center should be set but slightly soft.

Can I use milk alternatives?
Yes, unsweetened plant-based milk works.

 Is this dish vegetarian?
Yes, as written.

Can I use frozen cauliflower?
Yes, but roast it well to remove excess moisture.

What can I serve with this?
Salad or roasted vegetables.

How do I reheat it?
Warm in oven at low temperature for best texture.

Nutrition

(Approx. per serving)

Calories: 300–340

Protein: 14–18g

Carbohydrates: 28–32g

Fat: 14–18g

Fiber: 4–6g

Sugar: 4–6g

Conclusion

This Mediterranean cauliflower, red onion, and farro quiche is a well-balanced, satisfying dish that brings together wholesome ingredients and bold flavors. The combination of roasted vegetables, hearty grains, and creamy custard makes it both nourishing and comforting. Whether served warm or at room temperature, it’s a versatile recipe that fits effortlessly into any meal plan.