High-Protein Chicken Tortilla Quiche
If you’re looking for a high-protein breakfast that feels hearty, filling, and easy enough for meal prep, this Chicken Tortilla Quiche is about to become a regular in your rotation. A tortilla creates the perfect crispy base while eggs, cottage…
If you’re looking for a high-protein breakfast that feels hearty, filling, and easy enough for meal prep, this Chicken Tortilla Quiche is about to become a regular in your rotation. A tortilla creates the perfect crispy base while eggs, cottage cheese, chicken, vegetables, and cheese bake into a fluffy, protein-packed filling. It tastes like a cross between a loaded omelette and a quiche, but without the fuss of making pastry.
Why This Chicken Tortilla Quiche Works
High in protein – Eggs, chicken, cottage cheese, and cheese combine to create a satisfying meal that helps keep you full.
Easy meal prep option – Make it ahead and enjoy slices throughout the week.
Simple ingredients – Uses everyday ingredients you may already have in your fridge.
Balanced and filling – Protein, healthy fats, and vegetables all in one dish.
Great for breakfast, lunch, or dinner – Versatile enough to work any time of day.
Customizable – Easy to switch up the protein, vegetables, or cheese based on what you have available.
Ingredients You’ll Need and Variations
Large Tortilla – Acts as a quick and easy crust while adding structure and a slightly crispy edge. You can use whole wheat, high-protein, or regular tortillas.
Eggs – The foundation of the quiche. Eggs create a fluffy texture while providing plenty of protein and nutrients.
Cottage Cheese – Adds extra protein and creates a creamy texture without needing heavy cream. Blend it first if you prefer a smoother filling.
Cooked Chicken – A great way to use leftover chicken while boosting the protein content. Rotisserie chicken works well too. You can add some some bacon bits for extra savoury flavour
Cheese – Adds richness and helps create that golden, melty top layer. Cheddar, mozzarella, or a cheese blend all work well.
Spinach – Adds colour, nutrients, and freshness. Fresh spinach wilts perfectly as the quiche bakes.
Cherry Tomatoes – Bring a juicy burst of flavour and slight sweetness that balances the richness of the eggs and cheese.
Red Onion – Adds a subtle sweetness and savoury flavour throughout the quiche.
Seasonings – Salt, black pepper, paprika, and chilli flakes help bring all the flavours together.
How to Make This Chicken Tortilla Quiche
1. Preheat the Oven
Preheat your oven to 180°C (350°F) and lightly grease a baking dish.
2. Prepare the Tortilla Base
Press the tortilla into the prepared baking dish, gently pushing it into the sides to create a crust.
3. Add the Filling
Crack the eggs directly into the tortilla base, then add the cottage cheese, chopped vegetables, chicken and spices.
4. Mix Everything Together
Gently mix the eggs, cottage cheese, vegetables, chicken and spices until evenly combined.
5. Top with Cheese
Sprinkle the shredded cheese evenly over the top.
6. Bake
Bake for 25–30 minutes, or until the eggs are set and the cheese is melted and golden.
7. Rest and Serve
Allow the tortilla quiche to rest for a few minutes before slicing and serving.
Macros & Nutrition Breakdown Per Serving
Based on 4 servings and approximate ingredient amounts shown.
Servings: 4
Calories: 375 kcal
Protein: 32g
Carbs: 14g
Fat: 21g
Fiber: 3g
Nutrition values are estimates and may vary depending on the exact brands and ingredients used.
Meal Prep and Storage Tips
Make Ahead: Bake the quiche completely and allow it to cool before storing.
Fridge Storage: Store covered in the refrigerator for up to 4 days.
Freeze: Individual slices can be frozen for up to 2 months. Thaw overnight before reheating.
Reheat: Microwave for 1–2 minutes or warm in the oven at 180°C until heated through.
Meal Prep Friendly: Slice into portions and pack with fruit, roasted potatoes, or a side salad for easy grab-and-go meals.
More Recipes You’ll Love
High-Protein Chicken Tortilla Quiche
This High-Protein Chicken Tortilla Quiche combines eggs, cottage cheese, chicken, vegetables, and cheese baked inside a tortilla crust for an easy meal-prep breakfast packed with flavour and protein.
Ingredients
- 1 large tortilla
- 4 eggs
- ½ cup cottage cheese
- 3/4 cup cooked and shredded chicken
- 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
1. Preheat the Oven: Preheat your oven to 180°C (350°F) and lightly grease a baking dish.
2. Prepare the Tortilla Base: Press the tortilla into the prepared baking dish, gently pushing it into the sides to create a crust.
3. Add the Filling: Add the eggs directly into the tortilla base, then add the cottage cheese, chopped vegetables, shredded chicken, and spices.
4. Mix Everything Together: Gently mix everything until evenly combined.
5. Top with Cheese: Sprinkle the shredded cheese evenly over the top.
6. Bake: Bake for 25–30 minutes, or until the eggs are set and the cheese is melted and golden.
7. Rest and Serve: Allow the tortilla quiche to rest for a few minutes before slicing and serving.
Notes
Use a flexible tortilla: A large flour tortilla works best because it is sturdy enough to hold the egg filling without tearing.
Add your favourite veggies: Spinach, peppers, onions, mushrooms, and tomatoes all work well. If using watery vegetables, avoid adding too much as they can make the quiche soggy.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving:Calories: 375Total Fat: 21gSaturated Fat: 9gUnsaturated Fat: 12gCholesterol: 258mgSodium: 531mgCarbohydrates: 14gFiber: 3gSugar: 3gProtein: 32g
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.
