This High Protein Quiche is quick, easy, and delicious! It’s perfect for meal-prep, and each serving has 30g of protein. Made with a tortilla crust, for an easier, healthier alternative to a classic quiche, but still equally delicious!
Say hello to your new favourite throw-together meal: Tortilla Quiche! This wholesome little dish is what happens when convenience meets nourishment – and it absolutely delivers. It’s high in protein, packed with flavour, and best of all? You don’t need to faff with pastry. Just grab a couple of wraps and you’re halfway there.
I actually came up with this recipe during one of those “what’s in the fridge?” moments. I had some eggs, a lonely wrap, a bit of spinach, and a few bits of cheese – and out came something that felt way fancier than it should have. It’s been on repeat ever since, and for good reason.
It’s endlessly customisable, which means you can switch up the fillings depending on your mood (or your fridge situation). Whether you’re going meat-free, dairy-free, or just cleaning out the veggie drawer, this recipe works with you, not against you.
Perfect for meal prep, quick breakfasts, lazy lunches, or even a cozy dinner, this Tortilla Quiche is healthy, satisfying, and secretly impressive. You’re going to feel like a kitchen genius, and no one needs to know how easy it really was.
Why you’ll love this Tortilla Quiche:
- It’s very, very easy to make!
- It’s customizable – mix up the filling ingredients to keep things fresh and exciting.
- It can be made gluten-free by using gluten-free wraps.
- It can easily be made dairy-free.
- It’s high in protein, and keeps you full for hours!
- It’s great for meal-prep breakfast, or lunch (or even dinner).
- It’s good for your soul and your body!
What makes this Tortilla Quiche healthy?
Protein-packed and energising — With eggs, cottage cheese, and lean sausage or turkey bacon, this quiche delivers a solid hit of protein that helps build and repair muscles, keeps hunger at bay, and fuels your day.
Loaded with nutrient-rich greens — Spinach adds important fibre, iron, vitamins, and antioxidants that support digestion, boost your immune system, and promote overall wellness.
Lower in refined carbs and unhealthy fats — Using tortillas instead of a traditional buttery pastry crust cuts down on processed carbs and saturated fat, making this a lighter and more nourishing choice.
Balanced to support sustained energy — Combining protein, healthy fats, and veggies means your blood sugar stays steady, avoiding energy crashes and keeping you feeling great for longer.
Flexible to fit your dietary needs — Easily swap in gluten-free wraps, dairy-free cheeses, or plant-based proteins to keep this recipe nourishing no matter your lifestyle or allergies.
Ingredients Needed:
These are the ingredients you’ll need to make this Tortilla Quiche. You can find the exact measurements in the recipe card at the bottom of this page.
Large Tortillas – These create a lighter, crispy crust compared to traditional pastry. Opt for whole wheat or gluten-free tortillas to increase fiber or accommodate dietary needs.
Eggs – Packed with high-quality protein and essential nutrients like vitamin B12 and choline, eggs support muscle repair, brain health, and keep you feeling full.
Cottage Cheese – A low-fat, protein-rich dairy option that also provides calcium for strong bones and supports muscle maintenance.
Sausage or Turkey Bacon – Adds flavor and protein. Choosing lean turkey bacon helps reduce saturated fat intake while still keeping the dish satisfying.
Chopped Spinach – Loaded with fiber, iron, and antioxidants, spinach supports digestion, boosts immunity, and promotes healthy skin and energy levels.
Feta Cheese – Provides calcium and probiotics that aid gut health, while contributing a tangy flavor with moderate fat content.
Cheddar Cheese – Adds healthy fats and protein to help keep your energy steady, along with calcium to support bone strength.
Ingredient Substitutions:
Tortillas – Choose gluten-free or whole wheat tortillas to increase fiber intake or reduce gluten, helping support digestive health and steady blood sugar.
Cottage Cheese – Swap for Greek yoghurt or ricotta for a probiotic boost and protein; dairy-free options like cashew or almond-based cream cheese work well for lactose intolerance or dairy-free diets.
Sausage or Turkey Bacon – Opt for plant-based sausages or tempeh to lower saturated fat and increase fiber, or boost your veggie intake with mushrooms or roasted peppers for extra antioxidants.
Spinach – Kale, Swiss chard, or other leafy greens are great alternatives packed with vitamins, minerals, and antioxidants to support immunity and reduce inflammation.
Feta and Cheddar Cheese – Use lower-fat cheeses like mozzarella or choose dairy-free cheese alternatives to reduce saturated fat while still getting calcium and flavor.
Equipment Needed:
- 8-inch Pie Dish or Oven-Safe Dish: This holds your tortilla crust and filling together for even baking, ensuring your quiche sets perfectly without sticking.
- Non-Stick Frying Pan: Used to cook the sausage or turkey bacon evenly without needing extra oil, helping to keep the recipe lighter and lower in added fats.
- Mixing Bowl: For whisking eggs and cottage cheese together smoothly, which helps create a fluffy, protein-rich filling.
- Whisk or Fork: Essential for blending the eggs and cottage cheese until creamy and well combined, ensuring an even texture.
- Knife and Chopping Board: For chopping spinach, sausage, or bacon finely, making sure every bite is packed with flavor and nutrients.
- Grater: To grate the cheddar cheese for a melty, golden topping that adds healthy fats and calcium.
How to make this Tortilla Quiche:
Here is a detailed summary of how to make this recipe. I’ve also included some photos, and you can find the recipe video in the recipe card. At the bottom of this page is a summarized version that can be printed.
Step One:
Preheat your oven to 180°C (350°F) and lightly grease an 8-inch pie dish or any similar oven-safe dish to prevent sticking and make cleanup easier.
Step Two:
Press the tortillas into the dish, overlapping as needed, to create your quiche crust. This crispy base keeps things light and adds a satisfying crunch.
Step Three:
Cook the sausage or turkey bacon in a non-stick pan over medium heat until browned and cooked through. Using lean meat helps keep saturated fats low. Once cooked, roughly chop if needed.
Step Four:
In a large bowl, whisk together the eggs and cottage cheese until smooth and combined. This mix is packed with protein to keep you full and fuel your day.
Step Five:
Stir in the chopped spinach, cooked sausage or turkey bacon, and feta cheese—adding flavour, nutrients, and a lovely creamy tang.
Step Six:
Pour the filling evenly into the tortilla crust, spreading it out so every bite has a bit of everything.
Step Seven:
Top with grated cheddar cheese, which melts into a golden, delicious layer that adds healthy fats and calcium.
Step Eight:
Bake for 25–30 minutes, or until the filling is set and the top turns golden brown.
Step Nine:
Let it cool for 5–10 minutes before slicing. Enjoy warm, or cool completely and refrigerate for easy, healthy meal prep throughout the week.
Tips and Notes:
- Fresh and Flavorful: Use the freshest eggs and greens you can find to keep the quiche vibrant and packed with nutrients.
- Veggie Variety: Swap in your favorite seasonal veggies like roasted peppers or mushrooms for extra texture and vitamins.
- Dairy-Free Swap: Choose plant-based cheeses or simply leave out the cheese for a lighter, dairy-free option.
- Keep It Neat: Don’t overfill the tortilla crust so your quiche bakes evenly and slices cleanly.
- Cool Down: Let the quiche rest a bit after baking to help it firm up for perfect slices.
- Prep Ahead: Double the recipe and refrigerate leftovers for easy grab-and-go meals during the week.
- Herb Boost: Sprinkle fresh or dried herbs like basil, thyme, or smoked paprika to elevate the taste without extra calories.
How to Store this Tortilla Quiche:
Refrigerate: Store your cooled tortilla quiche in an airtight container in the fridge for up to 4 days. This keeps it fresh and safe while preserving the flavors and nutrients.
Freeze: For longer storage, wrap individual slices tightly in plastic wrap or foil, then place them in a freezer-safe bag or container. Freeze for up to 2 months. Thaw overnight in the fridge before reheating.
Reheat: Warm slices in the oven at 160°C (320°F) for 10–15 minutes or in the microwave for 1–2 minutes until heated through. Reheating gently helps maintain texture and taste without drying it out.
Meal Prep Friendly: Make a batch at the start of the week for quick, wholesome breakfasts or lunches that are ready to grab and go.
Frequently asked questions:
Can I make this tortilla quiche gluten-free?
Yes! Just swap regular tortillas for gluten-free ones—easy and tasty, without missing a beat.
How can I make it lower in fat?
Try using lean turkey bacon, low-fat cottage cheese, and a little less cheddar. Still delicious, but a bit lighter on the fats!
Can I add more veggies??
Absolutely! More veggies means more vitamins and fiber, so go wild with your favorites.
Is this kid-friendly?
Totally! It’s a sneaky way to pack in protein and greens, and you can customize the filling to suit even the fussiest eaters.
Can I prepare this ahead of time?
For sure! Make it ahead, store it in the fridge, and enjoy a quick, wholesome meal anytime.
more high-protein meal-prep meals:
- High Protein Big Mac Pasta (perfect for meal-prep!)
- One Pot Lazy Lasagna
- Quick and Easy Mexican Chicken Salad
- Easy & Healthy High Protein Biscuits (made without butter)
- The Easiest Shrimp and Chicken Fried Rice
Hey! If you make this recipe, I would love it if you could leave me some feedback and a rating ⭐⭐⭐⭐⭐ in the comment section at the bottom of the page! Also, let me know on Facebook, Instagram or Pinterest! I can’t wait to hear your thoughts and see your photos!
Easy High Protein Quiche (aka Tortilla Quiche)
Equipment
- 8-inch Pie Dish or Oven-Safe Dish
- Knife and Chopping Board
- Grater
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 the oven to 180°C (350°F). Lightly grease an 8-inch pie dish or similar oven-safe dish.
- Place the tortillas into the pie dish, overlapping if needed, and press them down to form a crust. Set aside.
- In a pan over medium heat, cook the sausage or turkey bacon until browned and cooked through. Remove from heat and roughly chop if necessary.
- In a large bowl, whisk the eggs and cottage cheese until well combined. Stir in the chopped spinach, cooked sausage or turkey bacon, and feta.
- Pour the filling into the prepared tortilla crust, spreading it out evenly.
- Top with grated cheddar.
- Place in the preheated oven and bake for 25–30 minutes, or until the filling is set and the top is golden.
- Allow to cool for 5–10 minutes before slicing. Serve warm or let it cool completely and refrigerate for meal prep.
Video
Notes
- Make it gluten-free: Simply use gluten-free tortillas!
- Dairy-free option: Swap cottage cheese and cheeses for your favorite dairy-free alternatives.
- Protein swap: Sausage and turkey bacon both work great, or use chopped cooked chicken or a veggie protein for a meat-free version.
- Veggie boost: Add mushrooms, bell peppers, or cherry tomatoes for extra nutrients and color.
- Tortilla tip: Lightly warm the tortillas before pressing into the dish so they’re more flexible and don’t tear.
Nutrition
Let me know in the comments below if you make this High Protein Tortilla Quiche!
