This Easy High Protein Quiche (aka Tortilla Quiche) is a delightful, nourishing dish packed with flavor and nutrition. With 30g of protein per serving, it’s perfect for breakfast, lunch, or dinner. This versatile recipe features a simple tortilla crust and can be filled with your favorite ingredients, making it a fantastic option for meal prep or family gatherings.
Why You’ll Love This Recipe
- High in Protein: Each serving provides 30g of protein, making it an ideal choice for a filling meal.
- Quick Preparation: With just 10 minutes of prep time, you can have this quiche in the oven in no time.
- Versatile Ingredients: Customize the fillings to suit your taste or dietary needs—swap out meats and veggies as you like.
- Perfect for Meal Prep: This quiche stores well in the fridge, allowing you to enjoy healthy meals throughout the week.
- Great for Any Occasion: Serve it at brunches, family dinners, or even as a snack—it’s suitable for any time of day.
Tools and Preparation
Before diving into the recipe, gather your tools to make the process smooth. These essential items will help you create the perfect quiche with ease.
Essential Tools and Equipment
- Pie dish
- Mixing bowl
- Whisk
- Frying pan
- Measuring cups
Importance of Each Tool
- Pie dish: A sturdy pie dish ensures even cooking and helps maintain the shape of your quiche.
- Mixing bowl: A large mixing bowl allows ample space for whisking eggs and combining ingredients without mess.
Ingredients
Here are the ingredients you’ll need to make this Easy High Protein Quiche (aka Tortilla Quiche):
For the Crust
- 2 Large Tortillas
For the Filling
- 6 Eggs
- 200 g Cottage Cheese
- 250 g Sausage or Turkey Bacon
- 1 cup Chopped Spinach
- 80 g Feta Cheese
- 60 g Cheddar Cheese
How to Make Easy High Protein Quiche (aka Tortilla Quiche)
Step 1: Preheat the Oven
Preheat your oven to 180°C (350°F). Lightly grease an 8-inch pie dish or similar oven-safe dish to prevent sticking.
Step 2: Prepare the Tortilla Crust
Place the tortillas into the pie dish, overlapping them if needed. Press them down gently to form a crust that covers the bottom and sides of the dish. Set aside while you prepare the filling.
Step 3: Cook the Sausage or Turkey Bacon
In a frying pan over medium heat, cook the sausage or turkey bacon until browned and cooked through. Once done, remove from heat and chop roughly if necessary.
Step 4: Make the Filling
In a large mixing bowl, whisk together the eggs and cottage cheese until well combined. Stir in the chopped spinach, cooked sausage or turkey bacon, and crumbled feta cheese until everything is evenly mixed.
Step 5: Pour Filling into Crust
Pour your filling mixture into the prepared tortilla crust. Spread it out evenly so every bite is deliciously packed with flavor.
Step 6: Add Cheese Topping
Sprinkle grated cheddar cheese on top of your quiche filling for added richness and flavor.
Step 7: Bake Your Quiche
Place your quiche in the preheated oven and bake for 25–30 minutes. It’s ready when the filling is set and has a lovely golden top.
Step 8: Cool and Serve
Once baked, allow your quiche to cool for about 5–10 minutes before slicing. You can serve it warm right away or let it cool completely before refrigerating for meal prep later. Enjoy!
How to Serve Easy High Protein Quiche (aka Tortilla Quiche)
This Easy High Protein Quiche is versatile and can be served in several delightful ways. Whether you’re enjoying it for breakfast, lunch, or dinner, these serving suggestions will elevate your meal experience.
Breakfast Style
- Serve with toasted whole-grain bread for a hearty morning meal.
- Pair with fresh fruit like berries or sliced apples for a refreshing contrast.
Brunch Delight
- Complement the quiche with a light salad dressed in vinaigrette to balance the flavors.
- Add a side of roasted potatoes seasoned with herbs for a satisfying brunch option.
Lunch Box
- Slice the quiche into wedges for easy packing in lunch boxes.
- Include a small container of hummus or tzatziki for dipping alongside veggie sticks.
Dinner Time
- Accompany the quiche with steamed broccoli or asparagus drizzled with olive oil.
- Serve alongside a quinoa salad mixed with cherry tomatoes and cucumber for added nutrition.
How to Perfect Easy High Protein Quiche (aka Tortilla Quiche)
To make the most of your Easy High Protein Quiche, consider these helpful tips that will enhance both flavor and texture.
- Use fresh ingredients: Fresh spinach and high-quality cheeses will elevate the taste significantly.
- Experiment with fillings: Feel free to add other vegetables like bell peppers or mushrooms for variety.
- Let it cool: Allowing the quiche to cool slightly before slicing makes it easier to cut clean pieces.
- Store properly: To keep leftovers fresh, wrap tightly in plastic wrap or store in an airtight container in the fridge.
Best Side Dishes for Easy High Protein Quiche (aka Tortilla Quiche)
Pairing side dishes with your Easy High Protein Quiche can enhance your meal. Here are some fantastic options to consider:
- Mixed Green Salad: A simple salad with lettuce, cucumber, and a light dressing adds freshness.
- Roasted Vegetables: Seasonal veggies roasted until tender boost flavor and nutrition.
- Fruit Salad: A colorful mix of seasonal fruits provides a sweet contrast to savory dishes.
- Greek Yogurt Dip: Serve this creamy dip alongside vegetable sticks for added crunch.
- Avocado Toast: Creamy avocado on whole-grain toast complements the quiche perfectly.
- Sweet Potato Fries: Baked sweet potato fries add sweetness and crunch as a side option.
Common Mistakes to Avoid
Making the Easy High Protein Quiche can be a breeze, but there are a few common mistakes that can affect the outcome. Here’s what to watch out for:
- Skipping the greasing step: Not greasing your dish can cause the quiche to stick. Always lightly grease your pie dish for easy removal.
- Overcooking the filling: Cooking too long can lead to a rubbery texture. Keep an eye on it and remove from the oven when just set.
- Ignoring ingredient temperatures: Using cold eggs or cottage cheese can affect how they blend together. Allow your ingredients to reach room temperature before mixing.
- Not letting it cool: Slicing immediately can make it fall apart. Let your quiche cool for 5–10 minutes before serving for clean slices.
- Forgetting about seasoning: A bland quiche is disappointing. Don’t forget to season your filling with salt and pepper to enhance flavors.
Storage & Reheating Instructions
Refrigerator Storage
- Store in an airtight container for up to 3 days.
- Allow it to cool completely before refrigerating.
Freezing Easy High Protein Quiche (aka Tortilla Quiche)
- Wrap individual slices tightly in plastic wrap, then place them in a freezer-safe bag.
- It can be frozen for up to 2 months for best quality.
Reheating Easy High Protein Quiche (aka Tortilla Quiche)
- Oven: Preheat to 180°C (350°F) and bake for 15-20 minutes until heated through.
- Microwave: Heat individual slices on high for 1-2 minutes, checking frequently.
- Stovetop: In a skillet over medium heat, cover and warm for about 5-7 minutes until hot.
Frequently Asked Questions
If you have questions about making the Easy High Protein Quiche, you’re not alone! Here are some frequently asked questions:
What makes this quiche high in protein?
This recipe uses eggs, cottage cheese, and sausage or turkey bacon, all rich in protein, giving you about 30g per serving.
Can I customize the fillings?
Yes! Feel free to add vegetables like mushrooms or bell peppers, or substitute different cheeses according to your taste.
How long does Easy High Protein Quiche last in the fridge?
It lasts up to 3 days in the refrigerator if stored properly in an airtight container.
Is this quiche suitable for meal prep?
Absolutely! This quiche is perfect for meal prep. You can slice it into portions and store in the fridge or freeze for later meals.
Final Thoughts
The Easy High Protein Quiche (aka Tortilla Quiche) is not only nourishing but also incredibly versatile. You can easily customize it with your favorite fillings or leftovers. Whether enjoyed at breakfast, lunch, or dinner, this dish promises satisfaction and convenience. Give it a try and discover endless possibilities!
Easy High Protein Quiche (aka Tortilla Quiche)
Enjoy our Easy High Protein Quiche (aka Tortilla Quiche) packed with flavor and nutrition. Perfect for any meal—try it today!
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: Serves 6 slices
- Category: Main
- Method: Baking
- Cuisine: American
Ingredients
- 2 Large Tortillas
- 6 Eggs
- 200 g Cottage Cheese
- 250 g Sausage or Turkey Bacon
- 1 cup Chopped Spinach
- 80 g Feta Cheese
- 60 g Cheddar Cheese
Instructions
- Preheat your oven to 180°C (350°F) and grease an 8-inch pie dish.
- Fit the tortillas into the dish to form the crust.
- Cook sausage or turkey bacon in a frying pan until browned; chop if necessary.
- In a mixing bowl, whisk together eggs and cottage cheese, then add spinach, cooked meat, and feta cheese.
- Pour the filling into the tortilla crust and sprinkle cheddar cheese on top.
- Bake for 25–30 minutes until set and golden.
- Allow to cool for a few minutes before slicing and serving.
Nutrition
- Serving Size: 1 slice (150g)
- Calories: 320
- Sugar: 2g
- Sodium: 680mg
- Fat: 20g
- Saturated Fat: 9g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 230mg
