High-Protein Tortilla Quiche
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This tortilla quiche uses a simple tortilla crust and a protein-packed egg and cottage cheese filling. It’s quick to make, easy to customize and perfect for a satisfying breakfast or lunch.
Did you know you can make a delicious quiche using a tortilla as the crust? It might sound a little unconventional, but it works so well. The tortilla gets lightly crisp around the edges while the filling stays soft and creamy, giving you all the flavors of classic quiche in a much easier, everyday version.
This recipe is also perfectly portioned for one, which makes it great when you want something balanced without cooking a full batch. The macros are right on point too, with 23 grams of protein for about 300 calories, so it’s the kind of meal that actually helps you stay on track with your goals while still tasting really good.
Table of Contents
Why I Love This Tortilla Quiche
- High in protein: Thanks to the eggs, egg whites and cottage cheese, this single serving packs plenty of protein to keep you full.
- No crust-making required: The tortilla acts as the crust, saving time and simplifying the recipe.
- Quick and easy: Just mix, pour and bake. No complicated steps or special equipment needed.
- Great for one: Perfect when you want a balanced meal without cooking a full batch.
- Easy to customize: Swap the veggies, change the cheese or add cooked protein like turkey bacon or sausage.
- Works for multiple meals: Enjoy it warm for breakfast or save it for lunch later in the day.
Ingredients Needed
- tortilla – this forms the crust. A burrito-size tortilla works best so it covers the pan. I made this recipe with a gluten-free tortilla and it turned out perfectly!
- eggs + liquid egg whites – this combo keeps the quiche high in protein while staying lighter than using only whole eggs.
- cottage cheese – adds creaminess, extra protein and helps create that classic quiche texture. I like using full-fat cottage cheese for more creaminess, but 2% or fat-free will also work.
- veggies – for the mix-in’s I went with spinach and red bell pepper, but feel free to use your favorite veggies here. Kale, mushrooms, broccoli, onions or zucchini are all great options.
- shredded cheese – mozzarella or cheddar both work well, but you can use whatever you love or have on hand. Feta, pepper jack, Swiss or goat cheese would all be great options.
Recipe Tip!
Want to add even more protein? Add cooked turkey bacon, ham, sausage or shredded chicken for extra protein.
How to Make Tortilla Quiche Bake
Step 1: Whisk together the eggs, egg whites, cottage cheese, salt, and pepper until smooth and combined.
Step 2: Scatter the chopped veggies over the prepared tortilla crust.
Step 3: Pour the egg mixture on top of the veggies then finish with shredded cheese.
Step 4: Bake until the center is firm and the edges are lightly golden. Let it rest briefly before slicing so it holds together nicely.
Tips for Making the Best Tortilla Quiche
- Use a large tortilla so it fully lines the pan: A burrito-size tortilla works best so it reaches the sides of the dish and forms a proper crust.
- Chop your veggies small: Smaller pieces cook more evenly and help the quiche slice cleanly instead of falling apart.
- Watch the tortilla edges while baking: If they start browning too quickly, you can loosely cover the dish with foil for the last few minutes.
- Want extra crispiness? Pop the quiche under the broiler for 1–2 minutes at the end to crisp the tortilla edges and melt the cheese.
How to Meal Prep + Store
This recipe is designed to serve one, but it’s easy to make a few at once if you want to meal prep for the week. Simply bake multiple quiches in separate pans or dishes and store them for quick grab-and-go meals.
- To store in the fridge: Let the quiche cool completely, then cover and refrigerate for up to 3–4 days.
- To reheat: Warm in the microwave for about 30–60 seconds, or reheat in a 325°F oven until warmed through. The oven helps keep the tortilla edges slightly crisp.
- To freeze: Wrap tightly and freeze for up to 2 months. Thaw overnight in the fridge before reheating.
- Meal prep tip: If you’re making several, try switching up the veggies or cheese in each one so you don’t get bored during the week.
Frequently Asked Questions
You can, but the quiche will be richer and slightly higher in calories. The egg white combo keeps it lighter while boosting protein.
Mushrooms, onions, kale, broccoli, zucchini or cherry tomatoes are all great options. Just chop them small so they cook evenly.
Yes, it reheats really well, making it perfect for meal prep. Store it in the fridge and reheat slices as needed.
It’s great on its own, but you can pair it with a fruit salad, avocado toast, a simple spinach salad, or roasted potatoes for a fuller meal or if you’re serving it for brunch.
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High-Protein Tortilla Quiche
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
- 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.1 large burrito size flour tortilla
- In a medium bowl, whisk together the eggs, egg whites, cottage cheese, salt and black pepper until well combined.2 large eggs, ½ cup liquid egg whites, ⅓ cup cottage cheese, ¼ teaspoon salt, ¼ teaspoon black pepper
- Sprinkle the chopped spinach and red bell pepper evenly over the tortilla crust. Pour the egg mixture over the veggies, then top with shredded cheese.½ cup chopped spinach, ¼ cup chopped red bell pepper, ¼ cup mozzarella or cheddar cheese
- Bake for 20–25 minutes, or until the center is set and the edges are lightly golden. The tortilla edges should be slightly crisp.
- Let the quiche cool for 5–10 minutes before slicing. This helps it firm up and makes cleaner slices. Serve warm or at room temperature.
Notes
- Watch the tortilla edges while baking: If they start browning too quickly, you can loosely cover the dish with foil for the last few minutes.
- Want extra crispiness? Pop the quiche under the broiler for 1–2 minutes at the end to crisp the tortilla edges and melt the cheese.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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