🌱 High-Protein Veggie Quiche

High-Protein Veggie Quiche

Calories: 500 kcal

Protein: 41 g

Prep Time: 10 min   Cook Time: 30–35 min

Serves: 1 (personal quiche) or 2 smaller portions

Ingredients

Crust

  • Whole-wheat tortilla (7–8 in): 50 g / 1.8 oz / 1 tortilla

  • Olive oil spray, for misting (keeps calories low while crisping)

Filling

  • Large eggs: 2 (100 g / 3.5 oz)

  • Egg whites: 66 g / 2.3 oz / ¼ cup

  • Low-fat cottage cheese (1–2%): 80 g / 2.8 oz / ~⅓ cup

  • Part-skim mozzarella (shredded) or cheddar: 28 g / 1 oz / ¼ cup

  • Red bell pepper, diced: 40 g / 1.4 oz / ~¼ cup

  • Baby spinach, chopped: 30 g / 1.0 oz / ~1 cup (loosely packed)

  • Cherry tomatoes, halved: 40 g / 1.4 oz / ~4–5 halves

  • Red onion, finely diced: 15 g / 0.5 oz / 1 Tbsp

  • Salt & pepper: to taste

  • Optional: pinch dried basil or chili flakes

Directions

  1. Preheat oven to 350°F / 175°C. Lightly spray a small oven-safe dish (~5–6 in).

  2. Make the crust: Press the tortilla into the dish to form a shell, mist lightly with olive oil spray, and prebake 5–7 min until just set and lightly crisp.

  3. Sauté veggies: Lightly spray a skillet; cook onion and bell pepper 2–3 min until softened. Add spinach; cook until wilted.

  4. Mix filling: In a bowl, whisk eggs, egg whites, cottage cheese, salt, pepper, and optional herbs. Stir in sautéed veggies, tomatoes, and half the cheese.

  5. Bake: Pour into the tortilla shell, sprinkle remaining cheese on top, and bake 25–30 min until the center is set and the top is lightly golden.

  6. Rest 5 min before slicing.

 

Meal Prep Instructions

  • Batch for the Week: Make 2–3 quiches at once using small oven-safe dishes or mini loaf pans lined with tortillas. Once baked and cooled, slice into halves or quarters for grab-and-go portions.

  • Storage: Wrap slices in parchment; store in an airtight container — fridge up to 4 days or freezer up to 1 month.

  • Reheat: Air fryer 350°F / 175°C for 3–4 min (best texture); oven 325°F / 160°C for 10 min; microwave ~60 sec.

Coach’s Tip

When reheating, add a drizzle of hot sauce, a spoon of salsa, or a pinch of shredded cheese and re-melt — it brings back that fresh-baked vibe even on Day 4. For an extra-crisp shell, reheat slices in the air fryer.

🌱 Vegetarian Option

Already vegetarian — no change required ♥️

Vegetarian Options, BreakfastTameika Gentles