High Protein Tortilla Quiche
This high-protein tortilla quiche is one of those easy recipes that feels fancy without actually being complicated. Crispy tortilla edges, fluffy eggs, savory beef, melty cheese, and creamy cottage cheese all baked together into a protein-packed breakfast, lunch, or meal…
This high-protein tortilla quiche is one of those easy recipes that feels fancy without actually being complicated. Crispy tortilla edges, fluffy eggs, savory beef, melty cheese, and creamy cottage cheese all baked together into a protein-packed breakfast, lunch, or meal prep recipe that actually keeps you full.
This quiche stores beautifully in the fridge and reheats well, making it perfect for busy weekdays. You can slice it into portions ahead of time for easy grab-and-go breakfasts or high-protein lunches.
Why This Recipe Rocks
High in Protein – This tortilla quiche is packed with protein that keeps you full for hours. It’s the kind of breakfast or lunch that gives you steady energy instead of leaving you hungry again 30 minutes later.
Simple Ingredients– This recipe is made with easy, everyday ingredients you probably already have in your fridge. No complicated steps or fancy ingredients.
Crispy crust – Using a tortilla as the crust gives you that crispy, golden edge without the extra time and effort of making traditional quiche pastry. It’s lighter, easier, and still gives you that satisfying crunch.
Easy to customize with veggies and different proteins– You can switch things up depending on what you have at home by adding mushrooms, peppers, chicken, turkey, or even extra spinach. It’s one of those flexible recipes that works with almost anything in your fridge.
Ingredients You’ll Need For This Tortilla Quiche
Large tortilla – The tortilla serves as an easy crust for the quiche and turns perfectly crispy around the edges as it bakes. It’s a simple shortcut that gives you all the cozy quiche vibes without making pastry from scratch.
Eggs – Free-range eggs give you a richer flavor and better texture while adding plenty of protein to keep the quiche fluffy and satisfying.
Cottage cheese – Cottage cheese adds extra protein while making the filling creamy and soft. It melts right into the eggs and gives the quiche a rich texture without feeling too heavy. You can use Greek yogurt.
Lean ground beef – Lean beef adds savory flavor and makes the recipe extra filling and protein-packed. You can swap in whatever protein you have on hand. Leftover chicken, turkey, even feta all work really well.
Shredded cheese – Cheese adds that melty, golden top layer that makes every bite extra comforting and flavorful. Sharp cheddar works especially well here because it pairs perfectly with the beef and eggs.
Red onion – Red onion adds a slight sweetness and crunch that balances the richness of the eggs and cheese.
Spinach – It wilts perfectly into the egg mixture and makes the quiche feel a little more balanced. You can swap in whatever veg you have on hand: spinach, peppers, mushrooms, or even feta all work really well. Just avoid adding too much watery veg without cooking it first, or the base can go soggy.
Cherry tomatoes – Cherry tomatoes bring a juicy pop of freshness and slight acidity that cuts through the richness of the cheese and beef.
Paprika – Paprika adds warmth, smoky flavor, and beautiful color to the filling while complementing the beef perfectly.
Salt and black pepper – Simple seasoning helps bring out the flavor of all the ingredients.
Chili flakes – Chili flakes add a gentle heat that gives the recipe a little extra flavor without making it overly spicy.
How to Make This Tortilla Quiche
1. Preheat the Oven
Preheat your oven to 180°C (350°F). Lightly grease an oven-safe baking dish or skillet to prevent the tortilla from sticking while baking.
2. Mix the Egg Filling
In a large bowl, add the eggs and cottage cheese until smooth and well combined. The cottage cheese will make the filling extra creamy while adding more protein.
3. Add the Fillings
Stir the cooked ground beef, chopped spinach, diced red onion, tomatoes, and half of the shredded cheese, salt, black pepper, paprika, and chili flakes. Mix everything well.
4. Prepare the Tortilla Crust
Press the tortilla into the baking dish, gently folding the edges upward to create a crust.
5. Assemble the Quiche
Pour the filling mixture into the prepared tortilla crust and spread it evenly shredded cheese for a golden, cheesy finish.
6. Bake Until Golden
Bake for 25–30 minutes or until the eggs are fully set and the top is lightly golden. The tortilla edges should be crispy while the center stays soft and fluffy.
7. Cool and Serve
Allow the quiche to cool for 5–10 minutes before slicing. This helps the filling set properly and makes it easier to serve clean slices.
Watch the Recipe Video
Macros & Nutrition Breakdown Per Serving
Note: These macros are based on the exact ingredient amounts listed above and a serving size of about 1/4 of the recipe.
- Servings: 4
- Calories:330kcal
- Protein: 28g
- Carbs: 8g
- Fat: 21g
- Fiber: 2g
Meal Prep and Storage Tips
Meal Prep and Storage Tips
Make Ahead: These tortilla quiche slices are perfect for prepping in advance. Assemble everything, bake, and allow them to cool completely before storing. Once cooled, slice into portions and keep them in an airtight container in the fridge for up to 4 days. This makes them a super easy grab-and-go option for busy mornings or quick high-protein lunches during the week.
Reheating: Warm individual slices in the microwave for about 30–60 seconds or pop them in an air fryer for a few minutes to bring back that slightly crisp tortilla edge. If you’re heating from chilled, a quick blast is all you need since they’re already fully cooked.
Freezing: You can also freeze these for longer storage. Wrap each slice individually in baking paper or cling film, then place in a freezer-safe container or bag. They’ll last for up to 2 months and can be thawed overnight in the fridge before reheating.
Best Texture Tip: Letting the quiche cool properly before storing is key. If you pack it while it’s still warm, moisture builds up, and the tortilla can go soggy. Cooling keeps the edges firmer and the filling more set.
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High Protein Tortilla Quiche
A simple tortilla quiche packed with protein-rich eggs, cheese, and your favourite fillings for a hearty, satisfying meal. Perfect for meal prep, breakfast, lunch, or a quick grab-and-go snack.
Ingredients
- large tortilla
- 4 eggs
- ½ cup cottage cheese
- ½ cup cooked lean ground beef
- ½ cup shredded cheese
- ½ red onion, diced
- 1 cup spinach, chopped
- 1/2 cup cherry tomatoes, sliced
- 1/2 tsp paprika
- Salt and black pepper to taste
- Pinch chili flakes
Instructions
- Preheat the Oven: Preheat your oven to 180°C (350°F).
- Mix the Egg Filling: In a bowl, add the eggs and cottage cheese.
- Add the Fillings: Add the cooked beef, spinach, onion, tomatoes, salt, pepper, paprika, and chili flakes. and half the shredded cheese. Mix well.
- Prepare the Tortilla Crust: Press the tortilla into an oven-safe dish or skillet to create the crust.
- Assemble the Quiche: Pour the mixture into the tortilla shell and top with the remaining cheese.
- Bake Until Golden: Bake for 25–30 minutes or until the eggs are set and the top is golden.
- Cool and Serve: Let it cool slightly before slicing and serving.
Notes
Tortilla: Use a soft flour tortilla that’s big enough to line your dish without tearing. If it’s slightly stiff, warm it for a few seconds in the microwave to make it more flexible. You can double or triple them.
Serving Idea: These slice beautifully once cooled, making them perfect for meal prep boxes with a side salad, avocado, or a simple yoghurt-based dip for extra protein.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving:Calories: 330Total Fat: 21gSaturated Fat: 10gUnsaturated Fat: 11gCholesterol: 251mgSodium: 465mgCarbohydrates: 8gFiber: 2gSugar: 3gProtein: 28g
Nutrition information on That Protein Life is estimated using online calculators and may vary based on ingredients, brands, and preparation methods. For the most accurate results, use a food scale and trusted calculator. This information is for general guidance only, please consult a professional for specific dietary needs. That Protein Life is not responsible for any discrepancies or outcomes.
