Introduction

This High-Protein Tortilla Quiche is a quick and nutritious meal perfect for any time of day. Using a flour tortilla as the crust, it’s filled with eggs, cottage cheese, and fresh veggies for a satisfying and flavorful dish. It’s easy to prepare and makes a great option for breakfast, lunch, or a light dinner.

High-Protein Tortilla Quiche Recipe - Recipe Image

Ingredients

1 large burrito size flour tortilla (gluten-free if needed)
2 large eggs
½ cup liquid egg whites
⅓ cup cottage cheese
¼ teaspoon salt
¼ teaspoon black pepper
½ cup chopped spinach
¼ cup chopped red bell pepper
¼ cup mozzarella or cheddar cheese

Instructions

Step 1: Preheat your oven to 350°F. Lightly grease a 9-inch pie pan with cooking spray or oil. Press the flour tortilla into the pan, gently folding and pleating the edges so it fits snugly and forms a crust.
Step 2: In a medium bowl, whisk together the eggs, liquid egg whites, cottage cheese, salt, and black pepper until well combined.
Step 3: Sprinkle the chopped spinach and red bell pepper evenly over the tortilla crust. Pour the egg mixture over the veggies, then top with shredded mozzarella or cheddar cheese.
Step 4: Bake for 20–25 minutes, or until the center is set and the edges are lightly golden and slightly crisp.
Step 5: Let the quiche cool for 5–10 minutes before slicing. This helps it firm up for cleaner slices. Serve warm or at room temperature.

Tips & Variations

For a dairy-free version, substitute cottage cheese with mashed tofu and use dairy-free cheese or omit cheese entirely.
Add diced cooked bacon or sausage for extra protein and flavor.
Use any greens you like, such as kale or arugula, instead of spinach.
To make it spicier, add a pinch of chili flakes or chopped jalapeños.

Storage

Store leftover quiche in an airtight container in the refrigerator for up to 3 days. Reheat slices gently in a microwave or oven until warmed through. This quiche also freezes well; wrap tightly and freeze for up to 1 month. Thaw overnight in the refrigerator before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use a different type of tortilla?

Yes, you can use whole wheat, gluten-free, or even corn tortillas, though flour tortillas work best for forming a sturdy crust.

Is this recipe suitable for meal prep?

Absolutely! The quiche keeps well in the fridge and can be sliced for easy grab-and-go meals throughout the week.

High-Protein Tortilla Quiche Recipe

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★★★★★

4.9 from 119 reviews

This High-Protein Tortilla Quiche is a delicious and nutritious meal perfect for breakfast, brunch, or a light dinner. Featuring a crispy tortilla crust filled with a fluffy egg mixture, cottage cheese, fresh spinach, red bell pepper, and melted cheese, this quiche combines protein and veggies in a convenient, easy-to-make dish that bakes quickly in the oven.

Author: Stella
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Yield: 4 servings 1x
Category: Breakfast, Brunch
Method: Baking
Cuisine: American
Diet: Gluten Free

Ingredients

Scale

Crust

1 large burrito size flour tortilla (gluten-free if needed)

Filling

2 large eggs
½ cup liquid egg whites
⅓ cup cottage cheese
¼ teaspoon salt
¼ teaspoon black pepper
½ cup chopped spinach
¼ cup chopped red bell pepper
¼ cup mozzarella or cheddar cheese, shredded

Instructions

Prepare the crust: Preheat your oven to 350°F. Lightly grease a 9-inch pie pan with cooking spray or oil. Press the flour tortilla into the pan, gently folding and pleating the edges so it fits snugly and forms a crust.
Make the egg mixture: In a medium bowl, whisk together the eggs, liquid egg whites, cottage cheese, salt, and black pepper until well combined and smooth.
Assemble the quiche: Sprinkle the chopped spinach and red bell pepper evenly over the tortilla crust. Pour the egg mixture over the vegetables in the crust, then top with shredded mozzarella or cheddar cheese.
Bake the quiche: Place the pie pan in the preheated oven and bake for 20 to 25 minutes, or until the center is fully set and the edges are lightly golden. The tortilla edges should become slightly crisp during baking.
Cool and serve: Remove the quiche from the oven and allow it to cool for 5 to 10 minutes before slicing. Cooling helps the quiche firm up for cleaner slices. Serve warm or at room temperature as desired.

Notes

You can substitute any cheese of your choice or use a lactose-free version if preferred.
For a lower-carb option, use a low-carb or gluten-free tortilla.
Add other vegetables like mushrooms or tomatoes for added flavor and nutrition.
Ensure the quiche is fully set before removing from the oven to avoid a runny center.
Leftovers can be stored in the refrigerator for up to 3 days and reheated gently in the oven or microwave.

Keywords: high-protein quiche, tortilla quiche, healthy breakfast, gluten-free quiche, spinach quiche, egg quiche, baked quiche